Dietitian Heather Miller, who holds clinics in Balla, Castlebar, and Ballindine, this week talks about making healthy school lunches.
With a little thought and imagination they can be fun, healthy and tasty too. Just include something from each of the four main food groups, put in a drink, and away you go.
Carbohydrates: try to keep a selection of breads in the freezer for sandwiches. Using a different type of bread each day can make sandwiches more interesting.
Protein: add a tasty filling - meat, fish and alternatives. Try to include lean meat, chicken, fish, eggs, nuts, beans or pulses in your lunchbox.
You can try these fillings: tuna with cucumber, green pepper, sweetcorn or tomato. Low fat mayo; egg mayonnaise and cucumber or lettuce; cottage cheese and lettuce; cooked chicken or turkey, mustard/mayo, tomatoes, and lettuce; peanut butter and banana; ham, cheese and tomato; cheese and onion; plain ham or chicken or cheese.
Fruit: five or more fruits and vegetables per day — fresh fruit, dried fruit, chopped raw vegetables, tomatoes or a mixed salad, tinned fruit.
Dairy: low fat yogurt-plain or fruit flavoured; low fat fromage frais; small pot of rice pudding.
Drinks: water, milk, fruit juice.
Heather Miller has clinics in Balla Medical Centre, Balla; 24 St Patrick’s Avenue, Castlebar; and Healthwest Pharmacy, Ballindine. If you want to make an appointment with Heather Miller call her on 087 172 3664 or email [email protected]
