5 healthy lunch tips for kids

Lunchtime is important to a young child and they will remember the special things you prepared for them. Of course, kids will ask for soft drinks, crisps and chocolate most of the time. As adults, parents need to say ‘no’ once in a while. We all have to learn about food, and childhood is the perfect time to start.

1. Reduce sugar

If you make only one change, restrict your child's sugar consumption. The average bottle of fruit juice has over twenty grams of sugar and one serving of chocolate milk has more than thirty grams. Refill a reusable water bottle every morning with fresh iced water.

2. Fruit up

Fresh fruit makes a fantastic mid-day treat to beat the heat. Children love pieces of cut fruit, especially in bright colour combinations. Try to avoid chips or other salty snacks. Select high quality, low sodium sandwich cheeses or cheese spreads.

3. Go yoghurt

With its high protein content, yogurt is a great option. However, there can be a huge difference in sugar content between different flavours, so make sure you read the labels. Try Greek yoghurt for a snack that satisfies and has a high calcium content.

4. Add dip

Snacks like cut fruits, vegetables and whole-wheat crackers can be enhanced by the addition of various dips. If you do include dips, steer clear of processed dips such as cheese. Try some hummus, natural yogurt, guacamole, salsas or chutneys that you can make at home by blending a few ingredients together!

5. Go beyond bread

Children can get fed up with sandwiches, so stock your fridge with a variety of food to keep things interesting: brown rice, sushi, leftover meat from dinner cut into strips (chicken or turkey), tuna salad and vegetable wraps. Avoid falling into a routine to ensure your kid sticks to eating healthy.

Sandra Ong

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