Healthy And Easy Kids School Lunches

Pasta salad: an alternative to sandwiches

Making healthy lunchbox choices can have significant affects on our children's physical and mental development. A consumer watchdog, as reported in British newspaper "The Daily Mail," found contents of the average lunchbox often include items such as cheese and fruit juice which can contain 60 grams of sugar--equivalent to 10 MacDonald's "sugar donuts." Know the facts about problem foods. You can be assured there are plenty of healthy alternatives your kids will love.

Sandwiches

If possible, try to use whole-wheat or wholegrain bread. These will offer a slower releasing and more sustainable supply of energy than white breads or bagels--preventing a dramatically elevated blood sugar level. If this proves difficult, opt for a whole-wheat white bread to break your child in gently.

Use a high-quality protein source such as eggs, tuna, lean beef or chicken slices as a sandwich filler. Avoid fatty or salty processed meats or deli meats.

Cut down on butter and mayonnaise. Add low fat cottage cheese or mozzarella to add moisture.

Try to add at least one vegetable such as tomato, cucumber or salad leaves.

Sandwich Alternatives

Throughout the winter, try adding some homemade soup to a vacuum flask for a warm, healthy alternative to sandwiches. Chicken and sweetcorn, vegetable or tomato soups are all easy to make. Try adding some barley, noodles or lentils to fulfill the carbohydrate quota.

Try making rice or pasta salads for the summer months.

Homemade pizza is another good alternative and a good way to add extra portions of vegetables.

Snacks

Include at least one fruit as a daily snack. Apples, bananas, pears and oranges are all healthy choices. Homemade fruit salad packed in a plastic container will ensure your child is getting an array of vitamins and minerals.

Dried fruit is another good source of vitamins and minerals, just be sure to opt for the non-sweetened varieties.

Nuts and seeds are full of essential fatty acids, carrying an array of health benefits, including prolonged concentration levels. Add nuts and seeds to salads or dried fruit mixes to increase their appeal.

Avoid confectionery, cakes or biscuits. For a sweet treat, try fruit breads or currant buns.

Include some natural yogurt with honey, or a probiotic yogurt each day to promote healthy digestion and provide some calcium.

Drinks

Avoid sugary pops and sweet fruit juices. Make your own smoothies and bottle them at home to provide a source of fresh nutrients. If your child is a particular fan of fruit juices, try mixing it half and half with water to ensure he stays fully hydrated and doesn't consume too many sugars.

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