Top Marks for Day Boxes

School days are long and hectic. Learners’ short lunch breaks are filled with distractions, what with eating, talking and playing. Then it’s on to sports practice or extra lessons, which make heavy demands on their tiny reserves of energy. The responsibility of ensuring that your child has sufficient nutrient fuel to get through the day depends entirely on you packing a healthy day box and liquid supplement.

Besides breakfast, lunch is the second most important meal for school children, as it provides one-third of their daily kilojoules.

One of the easiest ways to pack a nutritious lunch is to follow the food pyramid. Ideally, lunch should include two servings of fruits and/or vegetables; one serving of low-fat milk, yoghurt or cheese; one or two servings from the grain group; one serving from the meat group; and small amounts of food from the tip of the food pyramid for added pleasure. That sounds like a lot to get into a school day pack, but with creativity and planning, it can be done.

• Small portions are not only easier to handle, but are more fun to eat. Cut sandwiches into quarters or shape them with a cookie cutter, or use small rolls.
• Peel and cut fruit or vegetables into small pieces and don’t forget to include a dip (joghurt or cream cheese). Orange wedges, baby carrots, kiwi fruit slices, cucumber spears, pineapple and melon cubes and cherry tomatoes are just a few of your options.
• Kids love to munch on something crunchy and sweet or savoury, so include healthy additions like any of the many available dried fruits, unsalted nuts or cereal bars.
• Lean meat slices, leftover lasagne and chicken drumsticks offer more than a bite for those budding soccer or rugby stars to get their teeth into before an afternoon practice session.
• Always keep food safety in mind. Frozen juices packed in the lunch box will keep other foods cool, and will thaw to just the right temperature and consistency by lunchtime. During the winter months, use an insulated thermos for hot foods like soups.