Natremed

Choosing healthy foods for your child can be confusing at first so here is a list of foods that should always be available in your fridge and pantry to make the lunch box choice easier on a hectic school morning!

• Vegetables: dips, a small container of (snowpeas, corn, sprouts, cherry tomatoes, cucumber, capsicum, carrot, ½ an avocado). Vegetables grated into a sandwich or pita wrap. Vegetable muffins (carrot, zucchini, tomato and cheese)
• Fruit: Frozen grapes, a small container of mixed fresh fruit salad, a piece of fruit for older children. Mixed dried fruit and nuts. Fruit muffins (banana, berries), a tub of berries (strawberries, blueberries, etc).
• Protein: a tub or container of natural based yoghurt (can freeze). Cheese cut into cubes, cold meat, fresh nuts (take seeds if there is a nut policy at your school) try walnuts, almonds, cashews, pumpkin seeds, sunflower seeds. Small tins of tuna. Hard boiled egg or egg sandwich. Falafels or lentil/bean patties, bean or rice salad.
• Grains: wholemeal rolls, lavish breads, pita-breads, corn thins, rye- vitas, rye cruskits, rice biscuits, vita-wheats, plain corn chips, plain popcorn. Rye bread, spelt bread, wholemeal wheat bread (try to vary the grains each day). Healthy muesli bars containing oats, nuts, seeds and dried fruit (Carmen’s are a good brand).
• Drinks: Freeze in a drink bottle and place in the lunch box to keep other foods cool. There is no need for sports drinks, soft drinks, cordials, energy drinks or flavoured milks during the school day. These lead to tooth decay, reduce a child’s appetite for real foods and lead to erratic behaviour – Water is the only drink that promotes lasting concentration and energy. 

Want to learn about more ingredients to pack into a healthy lunch box?

Visit our calender of events  for timetables of our kids cooking classes and recipe ideas.

To find out how food is affecting your child make an appointment with one of our naturopaths.