School lunches have been a hot topic over the last few years (largely thanks to Jamie Oliver’s campaigning); and the food your child has to re-fuel at lunchtime is undoubtedly one of the most crucial factors in determining how they perform during the school day. For those of you who choose to send your child with their own lunch, how many of you are trying to balance coming up with a healthy lunchbox, and giving them something which you know they will enjoy eating, but without worrying about being branded an unfit mum?

Government research, carried out through the Children’s Food Trust, suggests that uptake of school meals is on the increase, with previous surveys suggesting that children eating school lunches, on the whole, have a healthier daytime diet than those bringing their own food in. Indeed, some schools check lunchboxes and ban certain foods and drinks; so how can you ensure your littl’uns are getting the nourishment they need, and at the same time enjoying their lunch break?

The key to your child’s wellbeing during the day is their ability to concentrate and learn; and this is hugely affected by the nutrients in their food and snacks. In simple terms, too much sugar creates dramatic energy dips and spikes, which in turn can result in agitation, hyperactivity, mood swings, lack of concentration and potentially poor behaviour. As any teacher knows; a classroom full of sugar-filled children equals pandemonium!

THE SUGAR PROBLEM

Sugar can be a hidden ingredient in food and drinks, so don’t just assume chocolate and sweets are the villains. Start to read food labels and you will be astonished at how much sugar your child is potentially eating in any one day, and the way to check this is to look at the nutrient label, go to the column which says ‘Carbohydrates, Of Which Sugars’. You should be aiming for close to or below 5g per 100g (and certainly stay below 10g/100g). Prime culprits are the chocolates and cakes, but also bear in mind white bread, fizzy and carbonated drinks. Choose instead wholemeal bread (and don’t forget bagels and muffins are good alternatives); blend fruit smoothies at home instead of sending them in with fizzy drink – or better even encourage them to just drink water; and gradually start to introduce more fruit and vegetables; maybe aiming for a couple of new varieties a week.

FOODS TO INCLUDE

As for what you should include; starchy carbohydrates are the best choice – these supply slow releasing energy which will keep their motors and brains running all day, but more gently than with more processed sugar. Protein is also essential since it feeds the neurotransmitters which helps convey messages around their body (and brain). Proteins support the building blocks of your child’s health and are also vital for their immune system.

FOODS TO AVOID

Additives are also a big contributor to behavioural problems, so beware of too many processed and packaged foods which are likely to use additives as preservatives and food colourings, check the pack for those and reduce as far as possible. I was once told, “If your Grandmother wouldn’t have recognised it, don’t eat it!”

GETTING YOUR CHILD ON BOARD

Compliance is the other issue. Children can often be picky about what they think they like and dislike, so try and involve them in the process of packing the lunch. Try sitting down together over the weekend to plan their weekly menu, and ideally shop for ingredients together. Encourage them to be creative and draw up their own menu, stick it on the fridge and then make up the lunch together the night before. Best not to give them carte blanch to include whatever they like, but offer a small selection to choose from, and that will make them feel part of the decision process, and hopefully ensure they will actually eat it!

You can keep the choices interesting by making kebabs combining fruits, vegetables, cheese chunks and, chicken and turkey; wraps with meat and vegetable fillings, and even mini salad boxes with rice, pasta, couscous, roasted vegetables and leftovers from supper the night before. One of my favourites when I was a child was cheese and Marmite sandwiches (lots of B vitamins and calcium!)

TOP TIPS FOR A HEALTHY PACKED LUNCH AND A HAPPY CHILD

• Involve your child in both choosing and making their lunch – write a menu with them and encourage them to post it on the fridge with pictures of the ingredients.
• Allow them unusual combinations if they are healthy and fancy it. I went through a bizarre phase of eating baked bean sandwiches which is actually a great combination of carbohydrate and protein.
• Include all food groups in one meal, ie protein, carbohydrates and good fats (see table of suggestions to mix and match). This helps them digest the meal more slowly so they feel full for longer.
• Keep it visually appealing with lots of colours which are packed with healthy vitamins and minerals. Think rainbow colours: green and red grapes, red, yellow and orange peppers, red cherry tomatoes, orange carrot sticks, green mange tout.
• Talk about the food they are choosing and even ask them to research what’s in it for example explain that carrots are packed with Vitamin A to help them see better; spinach is full of iron to make their muscles grow; cheese is rich in calcium for healthy bones and teeth.
• Trying swapping their snacks for more healthy options. You can make homemade chips using fruits and vegetables (see my favourite apple crisp recipe on my recipe page.)
• If your child enjoys cooking, why not try making some flapjacks over the weekend and include these instead of chocolate or biscuits. There are plenty of recipes online.
• Dried fruits such as raisins and apricots make a great snack; as do mixed seeds such as pumpkin, sunflower and sesame seeds; and also nuts (if permitted by the school.)
• If you are lucky enough to have a small garden or patio, start growing herbs or even simple vegetables so they learn about where their food comes from. Even cress can be gorwn on a window sill and added to egg sandwiches.
• To help with budgeting, shop at your local greengrocer so you can buy small portions of new fruits and vegetables to try.

Attached here you will find a list of the main food groups, with suggestions of foods you can select from: Click on  childrens packed lunch menu to download.

Some Useful links

Liz Cook makes some wonderful charts you can put up in your kitchen which explains which vitamins and minerals are in which foods. You can buy them in Infinity Foods in Brighton, or online

Change4Life has some great packed lunch ideas for all ages. Click here for some of their suggestions.

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