Bonitas Member Magazine B-Living Issue 1, 2019 | Page 13

Creating
lunchboxes
Lunchboxes are a great way to add nutrients to your child’s diet. Be organised and shop the week ahead so
that you have all the ingredients and foods you need for their lunchbox during the week. Here are some
ideas you can use to create healthy lunchboxes.
Choose foods that your child enjoys Do go dairy
Try to include something from each of the five food
groups:
• Protein
• Dairy
• Carbohydrates or grains
• Fruit
• Vegetables Milk, yoghurt and cheese contain vitamins and minerals
your child needs to grow. Smaller 200ml boxes are ideal
as they fit into some lunchboxes or in your child’s bag
easily. Yoghurts, preferably those with probiotics, will
provide two benefits in one snack. You can also add
cottage, cheddar, gouda or soft cheeses.
Pack plain tap, spring, mineral, soda or sparkling water
to drink, instead of sugary soft drinks, fruit juices or
flavoured milk. Try to avoid snacks like cookies, sweets
and chips. These include breads, cereals, rice, pasta, noodles,
polenta, couscous, oats, quinoa or barley. Use brown,
whole wheat, rye or wholewheat, bread or create a rice
cake sandwich filled with one of the proteins mentioned
above. Pasta dishes are nutritious but may need to be
kept cold. Blueberry muffins are fabulous as flavourful,
filling snacks. They can even be made into mini muffins.
Hummus and crackers are easy and fun for children to
make with you.
Pick a protein
Include fresh cold meats such as ham, salami, pastrami
or chicken served on bread or crackers. Almonds are a
great source of omega oils and a good option for growing
bones. Biltong, droëwors or mini meatballs are nutritious
and won't take up too much space.
Choose carbohydrates or grains
Pack fruits and vegetables
Make a vegetable spread from avocado or roasted
butternut. For children who don’t like vegetables, hide
them by adding cheese or meat to a sandwich so they
hardly taste the vegetable flavour. Chop up a variety of
fruits such as apples, bananas or peaches or chop up
vegetables such as carrots and cucumbers. You can also
give your child dried fruit for that extra kick of fibre.
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