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Friday 28 August 2015

Back to school - healthy lunch and snack ideas!



It is fast approaching the start of the new school year; new uniform, new shoes so why not get your child's food spot on?


I am going to start with snacks, I know it is easy to throw in a packet of crisps or a cereal bar for their morning break but let’s have another look.



Healthy mid morning snack (please watch portion sizes) -

1. Fruit

Apples and bananas are probably your easiest option as they are easy to carry and are most likely not to get damaged in your child’s school bag, plus they have natural sugars to give your child a mid - morning boost.


2. Smoothies


Homemade or some shop bought smoothies are full of nutrients, talk to your child about what types of fruit and vegetables they like, make your smoothie together for them to take to school. Put in their favourite bottle to make it extra special.


3. Wholegrain pretzels

Pretzels will come in a simple bag and will give your child a carbohydrate boost.


4. Nuts and raisins


Nuts being full of healthy fats and protein and the raisins for a sugar kick. Portion this out in a small container; this will make it easier for your child.


Lunch -


1. Sandwiches

Sandwiches aren't a bad choice if on brown bread; it will release slow energy and keep your child full for the afternoon. Choose a filling from below (add salad such as cucumber, tomatoes, beetroot or carrot to bring some colour to the filling) -

- Egg

- Tuna/ Prawns

- Chicken

- Peanut Butter and banana

- Avocado

- Lean bacon

- Turkey

- Ham

- Cheese


2. An alternative to this would be to swap the bread for a wholemeal wrap or pita bread.


3. Get creative!

Use ingredients listed above to create skewers, salads or sandwiches with different combinations of fillings, experiment with extras such as roasted nuts like almonds or use fruit like grapes or raisins, find out your child's favourite healthy foods to make sure they enjoy their healthy eating. Remember the combination might sound odd to us, but if it contains the correct nutrients and they enjoy it continue!


4. Think Carb, Protein and Veg.

If your child will eat a good full meal at school, but don’t mind it being cold try the following.

Start with your carbohydrate; sweet potato, 1/2 jacket potato, new potatoes, rice or pasta. Then add the protein; chicken, fish, eggs, turkey, pork or lean beef.

Finally fill the rest with salad or vegetables.

Lunch boxes are available with sections so you can but each item in a compartment.


5. Add Snacks to your sandwiches, wraps or pitas to know that your child will be full - Cheese strings, fruit, cut up vegetables such as celery, cucumber and carrots with hummus (optional dip), yogurt (please check the label to avoid excess sugar) or smoothies. If you have any other ideas do not be afraid to ask! There are lots of options i am just naming a few. Homemade bars are a great choice too, such as homemade date and nut bars. http://wellnessmama.com/1047/energy-bars/

I hope this will help with the preparation for the start of term!


Richard Taylor Personal Training Club
www.richardtaylorpt.co.uk

"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is definitely a journey with endless rewards that are well worth achieving"