Brains and bellies: The importance of a nourishing lunch

Do you ever stop and think about just how much energy kids burn through at school? Between playing, thinking, socialising and learning, it’s heaps. Add after school sport or music lessons into the mix and it’s clear that a healthy, balanced lunch can be the difference between a great day and a great big meltdown.

We spoke to Kelly Flett, a local dietitian, and she gave us plenty to think about when it comes to school lunches. Here are some of her top tips.

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Packing a school lunch

The best place to start is by getting your child involved (and the sooner they learn how, the sooner they can take over the job!) Provide a range of healthy options for kids to choose from — the choice makes kids more likely to actually eat what’s in their lunchbox.

Making it easy for little ones to eat their lunch is key. If there is a lot of packaging or tight-lidded containers, they’ll lose interest. Also, bear in mind where your child will be eating. Will they be sitting on the ground, on a bench, or at a table? It seems silly, but anyone who’s ever tried to eat a thermos of hot soup without the benefit of a table will understand!

It’s all about the body

When you offer lunch options, think about the end result. Your little one needs brain food to get through a long day at school, Kelly says, and carbohydrates contain the glucose our brains need for concentration, focus and energy. For sustained energy, Kelly recommends multigrain or traditional sourdough bread, wraps or rolls, basmati rice, sweet potato, fruit or grainy crackers.

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Brain food aside, there are lots of chances for kids to get moving at school. That’s why Kelly recommends including dairy in lunchboxes. Yoghurt and cheese help grow strong bones and keep kids moving all day long.

Protein is best for filling up little tummies -- foods like egg, meat, beans, lentils, dairy, fish and poultry go down a treat in lunchboxes. 

Pack in the goodness

When it comes to packing lunch boxes, simple is best. Kelly recommends including a few healthy options that your child will eat, along with an ice block for keeping food safe. She also highlighted these important nuggets of wisdom:

  • Stick with water and avoid juice and soft drinks

  • You don’t need to include an entire day’s intake in your child’s school lunch box

  • Focus on packet-free snack foods: Hard boiled eggs, veggies, fruit, homemade muesli bars or crackers, roasted chickpeas or homemade muffins and biscuits are a great way to know exactly what’s in your child’s snacks

  • Veggies for the win: Carrot sticks, celery, capsicum or snow peas are tasty options for lunch boxes — add some hummus for dipping and you’ve got a winning combination

Less stress at lunch time 

Changing your lunch box habits can be tricky at first, but soon it’ll become second nature. Importantly, Kelly encourages us not to worry if kids don’t eat everything — your focus should be exposing your child to a variety of healthy food options. And once you and your kiddo have packed a healthy lunch, it’s OK to include the odd “sometimes food” every so often.

Kelly Flett is an Accredited Sports Dietitian and owner of Elevate Sports Dietetics.

 

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Woodbury Boston Primary School is a progressive independent school nestled in the bush between Denmark and Albany WA. We know that children learn best when they’re happy and having fun. With a strong focus on community, respect, independence and nature-based teaching, our students learn the Western Australian Curriculum and so much more. For more information or to book a personal tour, please ring 9845 1185.

Martha Barnard-Rae