August 2022

7 BACK TO SCHOOL HEALTHY LUNCHBOX TIPS!

7 Healthy School Lunchbox Tips by qualified nutritional therapist Caroline Peyton of Peyton Principles. Caroline has run clinics online and in person in Wiltshire and the Cotswolds for more than ten years. Find her here: https://www.peytonprinciples.com

7 Healthy School Lunchbox Tips - Nutritionist Caroline Peyton
Caroline Peyton, Peyton Principles, Nutritional Therapy, Naturopathy and Wellbring Coaching. Branded and commercial photography taken by Barbara Leatham Photography.

With the autumn term almost upon us now is the time to consider easy ways to send your child back to school with a healthy lunch box.

Lunch needs to keep your child sustained and alert through afternoon lessons and activities. It can be tempting to add sweet treats. But these will contribute to tiredness, poor concentration and even irritability as it sends blood sugar out of balance.

To help parents in this position I’ve come up with seven suggestions which all contain fibrous vegetables, protein and good fats. These are all essential for your child’s good health and help to keep blood sugar stable. ­This will help to keep your child focused and calm.

This will also help with planning what to buy as affordably as possible in the weekly, or monthly, family shop.

7 Healthy School Lunchbox Tips

  1. Create a deli style snack box with sunflower seeds, boiled eggs, cherry tomatoes, carrot sticks, small pot of hummus and seeded crackers or oat cakes.

  2. Cook chicken wings and boiled eggs in advance (they’ll keep in the fridge for a couple of days) to take as a snack or part of the lunch box. These are excellent sources of protein.

  3. Pasta – wholegrain or gluten free made from lentils or chickpeas is best. Cook broccoli the night before, stirred with a low sugar tomato sauce with added tinned tuna or salmon.

  4. Slice wholemeal pitta bread and use as a dip with hummus alongside cucumber and red pepper sticks. Many children love this snack.

  5. Make a salad with cooked mixed beans (from a tin), tomatoes, pitted olives and tomatoes. Make a salad dressing of olive oil, balsamic vinegar and mixed herbs and stir through.

  6. Use gluten free wraps like sweet potato. Add pesto, chicken slices and lettuce for a tasty sandwich alternative.

  7. For colder days make a lentil vegetable soup, kept warm in a small flask. Vegetable soup will keep in the fridge for a few days.

Thinking of fruit – The best lower sugar fruits are small apples or pears (sliced with a squeeze of lemon juice and wrapped in tinfoil), a satsuma or a small pot of berries.

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