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| Lunchbox ideas for healthy hearts and minds
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It's that time of year, post Easter, when you're in the aftermath of the chocolate frenzy and have already run out of ideas for healthy lunch boxes for the new term.
Apart from the issues of obesity and cavity-filled teeth that we need to avoid, healthy eating habits are very important for brain development and concentration, but they're also vital for young children to avoid issues relating to heart disease - both in childhood and later in life.
Did you know that heart disease is the biggest killer of children in Australia? It accounts for 30% of all childhood deaths. The Heart Foundation recognises that heart healthy habits are formed in early years and set the scene for a long and healthy life. So it's important for parents and carers to be a positive role model when it comes to eating healthier and being more active.
It's not rocket science, healthy tips to avoid heart disease are the same for children as they are for adults, but they also take into consideration developing minds and growing bodies.
The Heart Foundation highlights the following:
Physical activity
- Physical activity is important not only for heart health but for growing bodies as well. School age children should participate in at least 60 mins of moderate to vigorous intensity physical activity every day and limit sitting/screen time to less than 2 hours each day.
- Check out the information sheet for tips on sitting less. One of the best known programs for getting kids active in school is Jump Rope for Heart, which has been active in Australia for 30 years.
- Visit the Mums United pages for practical suggestions to get your family moving more.
Healthy eating
- Enjoying healthy and nutritious foods is part of staying healthy. It's important that they understand that food is important for good health and how to make healthy food choices.
- A balanced diet involves eating a variety of foods including fruit and vegetables, wholegrains, nuts and seeds; choosing healthier fats and oils, limiting salt and sugar intake; and drinking plenty of water.
- Visit the healthy kids page and the Mums United pages for more practical tips, tools and recipes to help you eat healthier.
When it comes to healthy eating it's clearly easier said than done. Parents struggle with making sure that kids are eating healthily at school as well as at home. But there's no point in filling our kids lunchpacks with stuff that's so healthy it will simply go straight in the bin! There is a compromise to be made and a balance to be struck!
Here are the Heart Foundations healthy lunchbox tips.
Fruit Break
For morning fruit breaks, fruit that is small hands-friendly is essential: Pack a handful of dried fruit, seasonal berries or mandarin segments. Alternatively, chop up bigger portions of fruit (apples, pears, mangos) into bite-size chunks.
Prevent browning by sprinkling a little lemon juice over the chunks.
Top tip: For the best value for money, look out for seasonal fruit that is often on special. Canned fruit in 100% natural juice is also a good option, and they often come in lunchbox-friendly, single serve tubs.
Smart Sandwiches
The staple of the school lunchbox, sandwiches are a great way to get lots of different healthy ingredients into your kid's diet, especially vegies.
Mix and match with these filling ideas: Tick approved ham, low fat cheese slices, tuna mixed with Tick approved mayonnaise, grated carrot, mashed egg or boiled egg slices, cucumber slices, shredded lettuce leaves, tomato slices, mashed kidney beans, alfalfa sprouts, creamed corn.
Bread
Try to vary the type of bread you use for sandwiches: wholemeal, wholegrain, rye, linseed, hi-fibre white, pita pockets and Lebanese bread. Many of these varieties carry the Heart Foundation Tick.
Top tip: 'Zebra' sandwiches are great for encouraging kids to eat wholemeal bread. Use one slice high fibre white and one slice wholemeal. You can cut into triangles for a more manageable portion.
Spreads and Accompaniments
Use margarine instead of butter: a Tick approved variety is even better. Avocado is also a great alternative as it contains good, monounsaturated fat. Low fat dips like tzatziki and hummus can be used as a spread, or as a dip for carrot, cucumber and capsicum sticks.
Luscious Leftovers
Save time and money by packing dinner leftovers for lunch the following day. Use leftover mince (from spag bol or chilli) to make homemade burritos: simply add some shredded lettuce and grated low fat cheese and wrap up tight in foil. Leftover rice and pasta dishes are also perfect for boxing up. Be sure to keep these items cool with a freezer block.
Top tip: Make homemade pizzas the night before: use pita pockets or English muffins, salt reduced tomato paste, reduced fat cheese, and plenty of chopped vegies. They taste great cold the next day and will save you heaps of time too! Try the Mini pizzas
Thirst quenchers
Water should be the main drink of the day for kids to stay hydrated. Low fat plain milk (in a thermos, to keep it cool) is a good, occasional alternative. Avoid drinks high in energy like soft drinks.
Top tip: In summer months, freeze water bottles and strap them to lunchboxes to keep the food cold.
Visit the Heart Foundation's Lunchbox Lifesavers page to find out more and get specific recipes and a very useful 5-day plan and loads more tips for healthy meals and snacks. |
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