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Dietician’s ‘ideal’ kid’s lunchbox includes three key ingredients
A dietician reveals ‘ideal’ kids lunchboxes should contain one portion of three key food groups – fruit, dairy and protein – so even the basics snacks and sandwiches can be part of a balanced diet.
As summer vacation nears to an end and the back-to-school season gets closer, many parents are planning and preparing to make great packed lunches suitable for their children. But it can feel like a minefield, learning how to meet nutritional needs while also ensuring the kids will eat their lunchtime food. One dietician has given their take on the ‘ideal’ lunchbox for school.
Dietician ‘ideal’ kid’s lunchbox doesn’t rule out favorites
Bakers Warburtons teamed up with dietician Lucy Kerrison to help parents pack a healthy balanced lunch, that kids will actually eat.
According to Kerrison�the ‘ideal’ kid’s lunch box should contain essentials for the daily diet, like fiber, calcium and protein.
Kerrison explains sandwiches are a great lunchtime option because they are a cost-effective, efficient way to fuel your kids through the school day, whilst still providing the nutritional balance they need – such as fiber, B vitamins, calcium and essential fats and protein which can be included in sandwich fillings.
- One portion of starches (like bread, pasta, or rice) to support brain function, energy levels and to provide iron and B vitamins 1-2 portions of veggies (like cucumber, carrot, or pepper) to support healthy bowel movements and mineral intake
- One portion of fruit (such as oranges, apples, or bananas) to support vitamin intake
- One portion of dairy or alternatives (like yogurt, cheese, or plant-based milk) to support calcium intake
- One portion of protein (such as meat, fish, or beans) to support growth and muscle function
A good lunch option to tick all these boxes is a sandwich filled with chicken, or cheese and cucumber for a vegetarian option – which can be used on a variety of breads.
The expert says the ideal snack options are carrot sticks, sliced apple and cubed cheese. Save money by buying different fruit and veg each week, depending on your child’s preferences, and slicing them into their lunch boxes.
Research shows sandwiches aren’t that bad
Kerrison considers that although parents want their kids lunchboxes to be as nutritious as possible, most dont have the luxury of being able to do this due to factors like fussy eating habits, lack of time, convenience and affordability.
Warburtons campaign aims to educate parents about how sandwiches are a quick and easy way to provide nutrition, since research by the brand claims 60% of parents worry about nutrition values whilst making sure they provide something that will be eaten.
Research findings showed people are unsure if a sandwich is a healthy lunch option, yet many still pack a sandwich as the main item in their childs lunchbox.
Lucy Kerrison is a registered dietician based in London, UK. She is an expert consultant dietitian in gut health and symptom management who has worked in a number of world leading teaching hospitals.
