1. Skip to navigation
  2. Skip to content
  3. Skip to sidebar

Topics:

5 easy healthy lunch box tips

Boost the good-for-you factor of your kids’ lunches with these five ideas

By
//
Originally published on TodaysParent.com September 01, 2011


Although the lunch box might seem like a back-to-school accessory, what goes on inside can pack a powerful punch. What your child eats during the day plays a huge role in cognitive development, learning ability, attention span and energy. Food is fuel for the body and mind. So making small substitutions to your child’s favourite lunchtime staples can make a huge impact on his or her health. Here are some tips:

Swap regular bread for sprouted-grain bread

It might look and taste like regular sliced bread, but the nutritional profile doesn’t even compare. When grains are sprouted their nutritional profile changes during the germination process. The proteins and carbohydrates are broken down into a more easily digestible form, and the vitamins and minerals are activated increasing it’s nutritional profile.

How to do it:
• Use sprouted-grain bread and wraps as a substitute for white or whole-grain bread.
• Manna bread (sprouted grain loaf) is naturally sweetened, making a great muffin substitute.

Oomph-up the omega-3s

60% of our brain is made of fat. Adding the right fat makes a huge difference when it comes to optimal health, mood and academic performance. Omega-3’s are critical for proper brain development and functioning. Studies show children with the highest levels of DHA (an omega-3 derivative) have the least risk for depression, bipolar issues and ADHD. Sources of omega-3 include sacha inchi seeds, flax seeds, hemp seeds, chia seeds and oily cold water fish.

How to do it:
• Pack sachi inchi seeds as a lunchbox snack. They contain the highest plant-based source of omega-3 fatty acids. Plus they are rich in protein and fibre, and are naturally nut-free.
• Use flax seed oil in dressings and dips.
• Stir chia seeds into yogurt.

Go green

Fruits and vegetables are loaded with vitamins, minerals and phytonutrients essential for optimal health, with dark leafy greens, sprouts and algaes being the most powerful.

How to do it:
• Sunflower sprouts are jammed with nutrients, chlorophyll, protein and are way more nutrient dense than “macro” green counterparts, such as spinach, and taste better, too! Toss some into your child’s favourite wraps or sandwiches, or blend into a smoothie with fresh or frozen fruit.
• Use collard greens as a sandwich “wrap,” or crispy romaine leaves as a fun taco shell.
• Pack raw veggies with hummus as an at-school snack.

Subscribe to Today's Parent for just $14.95* That's only $1.25 an issue!

May We Also Suggest...

What do you think?