School lunches v’s School dinners

With children heading back to school shortly the beleaguered parent has a choice of how to feed their little one’s when they are out of sight.

The problem that I always find is that when junior is at school, he is free to eat as much or as little as he chooses.  And I know from experience when he goes round to a friends for tea, he will usually turn his nose up at non-mum cooked food.

Whilst cooked meals are getting healthier and there are government guidelines to help here,  I just know that my little on’s are fussy.  I do try and encourage them to eat different things.  But, for me it’s more important for my kids to have energy at school and not feel hungry.  Experience has taught me that a hungry boy is a disruptive boy.

Lunch box options

As much as possible I try and avoid those convenient lunch box sized options.  You know the ones.  They are targeted at those parents that are cash rich and time poor.  “Just pop it in the lunch box”.  I’ll pass.

Main meal

I nearly always choose sandwiches.  It can be a bit boring.  But sometime is just what they want.  There are heaps to choose from and your are only limited by your imagination.

Snacks

Raisins. My little girl loves raisins.  Some research has shown that people who ate raisins and started walking ­regularly had significant health benefits. They are rich in potassium, important in regulating blood pressure, and their high fibre.  They are also sweet to make them more attractive to my sweet toothed cherubs.
Crisps are popular.  But try and encourage low or lower salt versions. Note that the recommended daily untake of salt for 4-6 year iolds is 3g.  (Just more than ½ a teaspoon)
Carrot sticks
Cheese sticks (Home made).  Don’t bother with pre-packed, handy, bite-sized, lunch box, convenient, stuff.
Scotch eggs or mini-scotch eggs.
Any type of fruit at there are lots to choose from.
Chocolate.  Moderation is the key here.  Mini Mars, etc.  I prefer not too but once in a while is okay.

Good for growing bones

Dairy is an important element in a well balanced diet, especially for children. It is rich in calcium, which helps prevent osteoporosis.  Children aged 8 to 18 need around 800mg of calcium per day.  Here are some guidelines on the BBC website.

Drinks

I have a policy of no sugar here.  I remember as a child being drawn to fizzy sugary drinks and it did me no good.
Water.  Let’s be clear there is nothing healthier.
Fruit juice.  I always decant fruit juice into a bottle and dilute with water
Smoothies.  Sometime as a treat.  But they are high in sugars which is good for an immediate boost.  Not great for teeth.
Fizzy drinks.  NEVER.
Coridal.  Preferably not, due to aspartame, ok in moderation
Milk (whole, semi-skimmed, goats or soya).

Don’t forget your water bottle labels.

There is lots of talk about whether to choose sugar or no-added sugar options.   This is such a difficult choice as they the process in refining sugar is a chemical one.  With aspartame, this is an artifically created product without the fatting side-effects of sugar.  As with everything else – moderation is the key.

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