1. Use the food nutrient groups as a checklist:
• Carbohydrates: low GI bread, whole-wheat wraps, brown rice, brown pasta.
• Protein: grilled chicken strips, cheese, boiled egg, tuna, steak strips, feta.
• Vegetables: carrot/cucumber/celery sticks and salad veggies.
• Fruits: fresh apple, banana, grapes.
• Healthy fats: nuts, seeds, lite mayonnaise, hummus.
• Dairy: yoghurt, milk or cheese.
Examples:
• Whole grain bread filled with tuna, light mayonnaise and veggies such as lettuce and tomato. A side of carrot and cucumber sticks, and a yoghurt and fruit serving.
• Whole grain bread filled with cheese and veggies such as lettuce and tomato. A side of carrot and cucumber sticks with a hummus dip and a fruit serving.
2. It is important for children to stay hydrated
Water is always the best option. Add slices of fresh fruit and refrigerate overnight for a natural flavour. If fruit juice is consumed this must be 100% pure fruit juice and diluted so that it is half juice and half water.
3. Planning and preparation is vital
If you are usually rushed for time in the morning, prepare lunch the night before. You can even use dinner leftovers of a protein, carbohydrate and veg and just add a fruit and yoghurt serving.
By: FUTURELIFE® Dietician, Sonal Ratan