Healthy Eating for Children

Yvonne Bishop-Weston, a leading nutritionist from Foods for Life has this advice for parents who are unsure what they should put in their children’s packed lunch. “Kids should be eating more antioxidant-rich fruit and vegetables. At the moment we are only advised to eat our five-a-day, whereas in other countries they are told to eat nine or 10,” she says.

“The basics include wholegrain carbohydrates such as wholemeal pasta, bread and rice for fibre, B vitamins from wholemeal bread, yeast extract and fortified cereals for immunity and minerals for the bones. Children should eat three portions of fruit and vegetables at lunch and protein for growth and repair and for the nervous system. Good sources of protein include good quality white meat, fish, beans and pulses and nuts and seeds. They should also try and eat omega fats for the brain, skin and heart. Good sources are oily fish and nuts (though you should be aware of allergies).

“Meanwhile, kids should avoid sugary and salty foods, deep fried food, excess saturated fats from red meat and dairy, processed and hydrogenated fats, additives and preservatives, processed meats containing body parts such as udder, intestine and rectum which, amazingly, have only just been banned in schools.”

What’s in the perfect packed lunch?

Making a well-balanced, nutritious packed lunch for your children every day is the best way to ensure they are getting all the nutrients they need to stay alert, upbeat and full of beans throughout the school day. Take a trip to your local health food store if you are stuck for ideas or simply follow this suggestion from Bishop-Weston.

Wholemeal pitta bread or tortilla with salad (lettuce, red pepper, avocado, tomato and parsley) and a protein-rich food such as chicken, baked falafel, baked bean curd or a good veggie sausage.
Water, as hydration is vital for health and concentration.
Fresh fruit or yoghurt with real fruit and ground nuts or seeds mixed in.
An energy bar, which is packed with apricots, nuts and seeds.