healthy lunches for kids

7 steps to a healthy lunch for kids

•  Pack your child's lunch at home (PIY) The best way to ensure that your child's lunch is as wholesome and nutritious as possible is to PIY – Pack It Yourself.

•  Choose certified organic foods Choose certified organic foods wherever possible to protect your child from pesticides, antibiotics and other chemicals. Buying milk and milk products that are certified organic ensures that your child is not exposed to artificial growth hormones.

•  Include a healthy beverage One of the quickest ways to reduce your child's intake of refined sugar is to declare their school lunch a ‘soft drink free' zone! Offer your child reduced fat organic milk, water or 100% fruit juice as thirst quenching beverages.

•  Remember fruits and vegetables Children need a wholesome diet that includes an abundance of fruit and vegetables, at least five servings per day. Vary the selection seasonally, choosing locally grown produce whenever possible.

•  Restrict processed foods Limit foods that contain harmful nitrates, lollies and chocolates that are packed with an excess of refined sugar, and processed baked goods – cookies, cakes and the like – which are high in saturated fats.

•  Avoid food additives Stabilisers, preservatives, emulsifiers, artificial colours and flavourings are frequently present in processed foods and may pose a threat to your child's health. Go organic instead.

•  Be fat-savvy Children need some fat in their diets, but it's important to choose the right fats. Restrict saturated fats, avoid “fat-free” foods which are often loaded with sugar or artificial sweeteners and, whenever possible, opt for the unsaturated Omega-3 rich fats found in fish, nuts, seeds and Omega-3 eggs.

Got some thoughts or comments you'd like to share with us? Contact us here. We'd love to hear from you.