YMCA Healthy Living Magazine, powered by n4 food and health Spring 2018 | Page 11

the time you need for food prep in the morning rush . Kids love getting involved in the kitchen , so hand over appropriate jobs to them .
3 . Choose smart snacks
Children tend to have smaller appetites and fill up easily so snacks can make up a valuable part of their daily nutritional requirement . Keep in mind that offering your child processed , sugary snacks that contain minimal fibre and protein are going to spike their blood sugar levels , leaving them feeling tired and unable to concentrate in class . So instead , pack smart snacks such as fresh fruit , veggie sticks , cheese and wholegrain crackers , air-popped plain salt popcorn , yoghurt , nuts and seeds , homemade fruit or veggie muffins , and boiled eggs .
4 . Offer water as the drink
Water should be the primary drink of choice for children . In summer , you can freeze your child ’ s water bottles , which will also help to keep their food fresh and cold . You can also jazz up water by adding pieces of fruit or vegetables to make it look attractive and to give it a flavour pop . Try and limit the amount of fruit juice that you give your children . Whole fruit is a great source of fibre and is essential for a healthy digestive system . Fruit juice often contains very
little fibre and more sugar , therefore fruit juice should not regularly be a replacement for fresh fruit .
5 . Mix it up
A sandwich can be an easy throw together option for the school lunchbox but it is important to mix it up so that your child stays interested . Try wraps , frittatas or even pack leftovers in a cold lunchbox . If you are looking for some different options , try healthy fried rice , pasta salads or even a poke bowl .
For even more healthy lunchbox ideas check out the online ‘ Lunchbox Builder ’ from Cancer Council NSW at https :// healthylunchbox . com . au and the ‘ Pick ’ n ’ Mix 1-6 ’ guide from the Healthy Eating Advisory Service at tinyurl . com / healthy-lunchboxes
SPRING 2018 YMCA HEALTHY LIVING MAGAZINE 11