Solving the drama of the kids lunch boxes:
With the kids going back to school, the headache begins for parents about what to put in the lunch boxes?
Lunch time should be fun for the kids, but a healthy lunch can make it a bit more of a challenge.
So what about all the sugar free yoghurts and muesli bars? A recent article published at news.com.au, followed Underbelly actor Damon Gameau, as he undertook the challenged of “healthy” low-fat food with a high sugar content for 60 days. “I had no soft drink, chocolate, ice cream or confectionery,” Damon told Sunrise this week. “All the sugars that I was eating were found in perceived healthy foods, so low-fat yoghurts and muesli bars and cereals and fruit juices, sports drinks … these kind of things that often parents would give their kids thinking they’re doing the right thing.”
After three weeks, Damon visited the doctor, beginning to feel unwell, and at the end of the 60 day experiment, Damon had the beginnings of a fatty liver, he put on 10cm of visceral fat and was borderline obese.
With these “Fat-Free” items we put in our children’s lunch boxes, we are increasing their amount of sugar from the recommended 9 teaspoons a day, up to 60 teaspoons a day, although the calories may stay the same.
This is the link to the article: http://www.news.com.au/lifestyle/health/underbelly-star-damon-gameau-seeks-truth-behind-sugar/story-fneuzkvr-1226699963975
SOME OF OUR WORST SUGAR OFFENDERS … according to Gameau and news.com.au
One apple and blackcurrant Organic Sunraysia juice (6 teaspoons)
One packet of Sesame Snaps (3 teaspoons)
Two tiny Woolworths ‘Fruit Bars’ with 4 in each (8 teaspoons)
One box of Macro Organic Sultanas (5 teaspoons)
One Kellogg’s Twist Bar (4 teaspoons)
One Packet of ‘Fruit Salad Bites’ (like apricot pieces but mixed fruits, coated in sugar. (5 teaspoons)
One Apple Fruit Jelly pack (5 teaspoons)
One Jam sandwich (4 teaspoons)
Raisin toast (4 teaspoons per slice)
250ml popular liquid breakfast drink (4 teaspoons)
250ml bottle of multi-vitamin juice (6 teaspoons)
Iced tea (8 teaspoons)
Powerade (8 teaspoons of sugar)
400ml apple juice (10 teaspoons)
A serve of low fat yoghurt (11 teaspoons)
A low-fat strawberry standard size smoothie (18 teaspoons)
So now we need some alternatives to these popular school box items. Using the core 4+1 Rule is helpful when packing the lunch:
- Main Lunch
- Core Snack
- Piece of seasonal fruit.
- Water bottle- approx. 600ml
+ 1 Extra snack for active kids.
Main lunch ideas could include:
- Roasted Chicken Salad Wrap
- Take to school tacor bar- with carrots, ham, lettuce and cheese and a wrap- so they can build their own.
- Quick and easy sushi rolls- chicken, avocado and carrot.
- Beans and cheese salad.
Core Snack ideas could include:
- Boiled eggs.
- Homemade banana bread.
Ensuring the kids are full of energy for their learning and growing at school is essential. The Healthy lunch box is an important part of this. Having the kids involved, maybe helping to make the healthy biscuits or choosing the fruit helps to ensure the lunch box returns home empty.
Here is some other helpful recipes, that are quick, easy and affordable, for more information, talk to your Handson Superhealth team today.
Getting the kids involved with their own lunches gives them an interest in their own likes and preferences within the guidelines that you choose to work with.