This week marks Back to School and Starting School in many households! Celine is a Nutritionist and Health Practitioner @femmenutritionandwellbeing and she has shared some tips and ideas to help with School Lunches….
Back-to-school season marks the return of the dreaded task of preparing lunch boxes! It can get monotonous, so I’m always on the lookout for fresh ideas. It’s unfortunate that Irish kids still have to bring their own food to school (*some schools now have hot meals with others in the process of getting them), unlike in France where all schools provide sit-down meals, especially beneficial for warm, nourishing food during winter and fostering social interactions among children.
To ensure your kids have sustained energy and can learn optimally, balanced lunch boxes are essential, including:
– Protein sources like meat, fish, eggs, dairy, poultry, beans, lentils, quinoa, seeds, tofu, etc., for energy.
– Colourful fruits and vegetables such as berries, apples, grapes, kiwis, tomatoes, cucumbers, peppers, mushrooms, etc., rich in vitamins, minerals, antioxidants, and fiber.
– Complex carbohydrates like wholemeal bread, rye crackers, porridge oats, quinoa, buckwheat, millet for steady energy release.
– Healthy fats like avocado spread, seed crackers, overnight oats with chia seeds, salmon, etc.
– Opt for water over sugary drinks; infuse water with fruits or herbs for flavor if needed to keep them hydrated.
– Calcium-rich foods such as dairy, leafy greens, tinned salmon with bones, almond butter, sesame seeds, seaweed, tofu.
Make lunch boxes enjoyable to encourage kids to eat what’s inside. Consider letting them assemble their boxes with guidance. Bento-style boxes are practical for offering a variety of foods.
While lunch boxes don’t need to be picture-perfect, diversity ensures kids receive essential nutrients for their day. I hope you find these tips helpful. Feel free to reach out with any questions @femmenutritionandwellbeing
