Yummy choices for school lunch boxes

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In a spectacular display of not-enough-sleep, I have completely forgotten what day it is. I sat down ten minutes ago to write this at leisure — a cup of green tea and a homemade blueberry muffin by my side. It was all very relaxing. Until I realised I was a day behind and my deadline ran out 12 hours ago. Cue the panic — and the tea on my keyboard. I am persevering through the spill in the hope that the RG is running on Bermuda time. I will try not to fry myself at my desk.

Fortunately I know this week’s topic inside out — school lunches. We’ve done this before but as all the kids are back at school, now is the perfect time for an update. If like me, you find the main part of lunch easy (a sandwich, some pasta, a wrap or a noodle salad…), you just might struggle for inspiration on the healthy snack front. Here are some ideas so that you have lots of options at your fingertips!

Back to school lunch box tips:

Crackers

The plain, baked goldfish aren’t too bad, and they also now do a whole-grain version (with double the fibre.) However the flavoured versions contain forms of MSG which can aggravate headaches and hyperactivity. Watch out especially for the new extra-tasty version. That just means extra salt and extra MSG. Instead, go plain, or try the Annie’s Bunny range of crackers, which are all natural but have great kid-friendly packaging. They have plain, whole-wheat and cheesy versions, and a good organic pretzel mix. Crackers mixed with a few raisins and some cubes of organic cheese makes a really good snack. Add a few pumpkin seeds into the mix too if you can for a dose of brain-boosting essential fat!

Edamame

Sneaking protein into lunch boxes can be tricky, but it’s vital for healthy growth and development. If all else fails, include a packet of Dora or Sponge Bob organic edamame. These little packs look like junk but are actually healthy, and you can find them in the freezers of Miles and some other grocery stores. They provide a healthy dose of protein and whilst I would go easy on soy for kids — especially refined soy products — organic edamame in moderation is a healthy, whole food. We just call them “Dora Beans” in our house and they go down a treat. On the protein theme, if you have a child that wolfs down tuna sandwiches then good for you (though don’t pack them every day because of the Mercury content.) Other quality protein options include hummus, egg, cheese, turkey and ham. However, if you do use deli meats, try and buy the Applegate version from Lindos, as these are added-hormone, antibiotic and nitrate-free (nitrates are linked to cancer).

Popcorn/Pirate’s Booty/Lentil Chips

For a healthy snack, try popping your own popcorn in regular olive oil. The Pirate’s Veggie Booty snack (green bag) is also fantastic. These are crunchy, puffy snacks, seasoned with a vegetable powder. Whilst many of the kids savoury snacks are heavy on the sodium, popping your own corn, or Pirate’s Booty are both relatively low. Pirate’s Booty comes in a really big, fun-looking bag, so you will need to put a smaller portion into a container for a snack. Try the lentil chips by the Mediterranean Snack Company too (most stores). These come in grown up packaging but most kids love them. They are a good source of protein/fibre. The plain salted one is the best health-wise.

Fresh fruit and fruit snacks

Beware of the fruity gummies which are extremely sugary and stick to little teeth. They are usually packed with artificial colours or flavours too. If you have to go down that route choose the Happy Baby or Annie’s Bunnies version as these are at least natural. Fresh fruit is always best — try colourful combos like watermelon and kiwi, blueberries and strawberries, or orange and raspberries. If your child is a fan of dried fruit, try the Ella’s Organic Pack O’ Snacks which are fun triangular shaped bags of dried fruit. The Eden Organic range of dried fruit (Supermart) is also excellent in moderation.

Yoghurts/Cheese

Although Dora and Sponge Bob both have their own line of yoghurts, try to avoid them. They tend to be higher in sugar than the more natural versions (gram for gram). However, if possible, try and choose organic dairy for your kids as you then avoid added hormones and antibiotics courtesy of the food chain. The organic Stonyfield farm yoghurts are all great, and the squeezy yoghurt straws are especially appealing to kids. Don’t forget, an economical and trash-free option is to buy a larger pot and decant a smaller amount into a reusable pot. String cheese is popular with kids but fairly processed. If you do buy it, at least buy the organic version.

Granola bars

It’s easy to make your own and these are a great way to sneak in ground seeds for extra protein, fibre, good fats and minerals. However, if you are short on time, pick a ready-made one for an afternoon or morning snack. This is a much better option than a fruit roll-up or an all-fruit bar, both of which provide a sugar rush followed by a crash (and associated bad or grumpy behaviour.) Make sure you buy a bar with less than ten grams of sugar — my favourite is the Annie’s Berry Berry bar (Lindos DV), which comes in a great small portion and is only six grams of sugar.

Veggies

Don’t forget the veggies! My kids love frozen peas in their lunch box. You can also do carrot sticks, diced peppers (mix the colours) or cherry tomatoes. If your school is OK with nuts or is only peanut-free, then try a small celery stick filled with almond butter.

l The advice given in this article is not intended to replace medical advice, but to complement it. Always consult your GP if you have any health concerns. Catherine Burns BA Hons, Dip ION is the managing director of Natural Ltd and a fully qualified nutritional therapist trained by the Institute for Optimum Nutrition in the UK. Please note that she is not a registered dietitian. For details, visitwww.natural.bm or call 236-7511. Join Catherine on Facebook:www.facebook.com/nutrifitandnaturalnutritionbermuda.

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