Lunchbox losers foes for kids 1260x542
4 Jun 2013

Lunchbox losers - food foes for kids

2 mins to read
There are some foods that – while they may be as enticing as a theme park ride – just don’t do your kids any favours.


There are some foods that – while they may be as enticing as a theme park ride – just don’t do your kids any favours.

According to the Yale University Medical Group in the US, high sugar foods, for instance, produce an energy spike as the glucose content reaches your grommet’s brain; then just as quickly, can result in an energy slump 30 minutes later.

“With the high rates of obesity, type-2 diabetes, high-blood pressure and high cholesterol rising rapidly in children, packing a healthy lunch has never been more important,” says Sydney-based dietitian Sue Radd. 

Here’s a list of lunchbox treats to steer clear of:

Sweet things
“Avoid or limit to twice per term, high-fat, sugary foods offering little nutrition (soft drinks, cakes, sweet biscuits, lollies, pastries, snack foods) and deep-fried foods, such as hot chips,” says Radd. “High-fibre, low-fat muesli bars or fruit muffins/slices can be included on an occasional basis.”

Hazelnut chocolate spreads
On the packaging of one popular brand, the first ingredients listed are sugar and oil. “There’s not much [that’s] healthy about it,” says Wollongong-based dietitian and author, Susie Burrell.

Pre-packaged cheese and biscuits
They’re super convenient, granted. But the biscuits included in these sweet-looking little packages are often high in sugar and salt. “You can make your own, far healthier snack,” says Burrell. These carrot sultana and walnut muffins are a simple and healthy option.

Rice crackers
Made from rice, you could be forgiven for thinking these are healthy. But Burrell says these high-GI (glycaemic index) snacks are far from healthy.  Typically, they’re high in sodium.

Roll-ups
“Sticky fruit is high in sugar and bad for the teeth.” Opt for real fruit instead. Mandarins and Navel Oranges are in season now.

Lunchbox loves
To boost your kids’ health and their ability to concentrate at school, focus on low-GI foods that release sustained energy.

Here’s what Radd advises:

Wholegrain bread
Encourage wholemeal, wholegrain and rye varieties as these contain fibre and the benefits of wholegrains.

Spreads
Use poly- or monounsaturated margarine, or better still, try hommus, fresh avocado or eggplant spread.

Protein foods
Introduce various legume choices, such as baked beans, lentil burgers and falafel balls.
Alternate with boiled egg, fat-reduced cheese and peanut butter (school policy permitting) or, if desired and personally acceptable, canned salmon/tuna or lean chicken/meat. Avoid processed meats.

Vegetables and salads
Include at least three colours. Use in sandwiches or cut crunchy vegies into sticks.

When preparing lunches, she suggests: “Get your kids involved, but begin the night before. This way you engage their interest, introduce them to new foods and save yourself time.”

References available on request



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