It can be difficult to think about back-to-school time as it’s an admission that summer is nearly over. However, as every parent knows, a stress-free return to school is all about planning and preparation. So it’s never too early to start thinking about healthy school lunches for kids — here nutritionist Aoife Kirwan offers some very helpful advice on which foods a healthy lunchbox should contain — and on how to include brain food.
“Omega 3 is brain food. A wealth of research has proved how it helps concentration, learning, healthy brain development and brain function,” says Aoife. “Omega 3 cannot be produced in the body and therefore we have to get it from food. My Lunchbox Planner (see below ) features some foods which are rich in Omega 3.” Further Omega 3 recipes and meal plan ideas can be found on www.brainfood.ie
Lunchbox recommendation — from cereals, bread and potato group
Take one or more portions from this group — but note that depending on the age and activity levels of children, they will need extra portions from this group as they get older:
One slice of wholemeal, wholegrain bread; one slice of half/wholemeal and white; one brown finger roll or one wholegrain bap; one brown bread scone; one small wholemeal pitta; one small wrap; two wholemeal crackers, crispbreads; one bagel; one medium potato and two tablespoons boiled rice, pasta, couscous, noodles.
Lunchbox recommendation – from the fresh fruit and vegetables group
Take two portions from this group:
One medium-sized fresh fruit e.g. orange, apple, banana, pear, ten grapes; two small fruits e.g. kiwi, mandarin; one glass of unsweetened fruit juice; small bowl salad vegetable, e.g. cherry tomatoes, lettuce, cucumber, carrot, celery, pepper; two tablespoons cooked vegetables or home-made vegetable soup.
Lunchbox recommendation — from dairy products group
Take one portion from this group:
190ml milk; one carton of yoghurt; 1oz cheddar/Edam cheese; two cheese singles or one yoghurt drink (190ml ).
Lunchbox recommendation — from meat/fish group
Take one portion from this group:
50g of lean cooked ham, lamb, beef; 50g of chicken/turkey; two eggs; 75g of fish, e.g. tinned tuna, salmon, mackerel, sardines; 25g of peanut butter.
Aoife suggests:
Monday
Turkey; teaspoon cranberry sauce; lettuce; tomato; brown pitta bread; a glass of milk and a banana (In winter, the lettuce and tomato can be substituted with a flask of home-made vegetable soup ).
Tuesday
Brown roll; tinned salmon; sweetcorn; a teaspoon of low calorie salad cream; carton of yoghurt and two small oranges.
Wednesday
Two slices of wholegrain bread; 1oz cheese; relish; cucumber; carton of unsweetened fruit juice and an apple.
Thursday
Pasta spirals; cherry tomatoes; tinned tuna; a chopped pepper with light vinaigrette dressing; yoghurt drink and 10 grapes.
Friday:
One small wrap with diced chicken; one teaspoon pesto; rocket and beans sprouts. Fold the wrap and cut in two. Milk and a pear.
Suitable drinks for children
Water; home-made vegetable soup; unsweetened fruit juices; milk; yoghurt drinks, smoothies and flavoured milks
Snacks
Fruit scone; small box of raisins; nuts (make sure the children don’t have an allergy ); banana bread; fruit loaf, tea brack, barm brack, wholemeal biscuit, fig rolls.
Log on to www.brainfood.ie for further information on Omega 3 and for recipes and meal plan suggestions.
