Well, one would usually expect to find the traditional crisps, chocolate bars, biscuits, cakes or fattening pies and sweetened drinks which would normally be considered as treats. Of course there is nothing wrong with the occasional treat. The problem arises when it forms part of the everyday lunch packs.
And it would seem that the much loved packed lunches children gravitate towards are not very healthy. In fact some concerning statistics have emerged such as the following:
The new nutritional standards have been introduced to help tackle childhood obesity. As part of the Food in Schools Programme the Department of Health along with the Department for Education and Skills has launched a joint venture with the implementation of eight pilot projects. One of these, entitled Healthier Lunch Boxes, is being run in the South East in 10 schools as a pilot project. It is hoped that it will identify ways to assist parents and pupils to make interesting, varied, healthy and cost-effective packed lunches and to experiment with new ideas.
Looking at the options for packed lunches available in the supermarket the question is raised as to how healthy they really are. It is always advisable to read the labels carefully paying close attention to fat, sugar and salt content before making your decision and go for the most natural option with minimal or no additives, colouring or artificial ingredients.
With so much information about what is unhealthy, what help can parents get to create fun but healthy packed lunches for their children which will entice them to actually eat it?
Let’s start first by identifying what children actually like and using that knowledge to help parents identify common ground with their children when it comes to engaging them in healthy eating.
Children like variety, shapes, colours and things that taste nice. Your idea of ‘nice’ though may not be the same as your child’s so you need to exercise caution when trying to influence them.
I have identified some key themes to consider in order to make the lunch box interesting. Incorporate them in your planning:
Colour - Bearing in mind that children are visually stimulated it is a good idea to have brightly naturally coloured foods. This could include mixed peppers as garnish or finely diced or cubed as part of a pasta or noodle dish and placed in a small plastic container. A variety of coloured vegetables in small portions can look attractive.
Fruit salads are pleasant on the eyes if you have a variety of their favourite fruits. This could include cherries without the stones, pegged tangerines, green or red apple, strawberries, peaches, plums or kiwi and other exotic fruits like mango pieces if they have the taste for it. You may include a naturally sweetened yoghurt if this improves the taste or encourages the child to eat the fruits.
Encourage as much fruits and vegetables as possible in a form that is most palatable and attractive for the child. Remember both fruits and vegetables provide vitamins, minerals and fibre. Additionally, eating fruits and vegetables in place of too much starch or sugary foods is healthier for body weight and dental health and can help develop good eating patterns into adult life. Most importantly, a daily intake of fruit and vegetables can reduce the chance of developing coronary disease and many cancers, particularly bowel cancer.
Shape - For younger children it will be exciting to have small triangular sandwiches, star shaped vegetables or carrot sticks, cubed fruits or round melon balls.
Size - Varying the size of food types in the lunch box can add interest. Use both small and large food items in the lunch box. This could include a whole banana or whole apple, half a pear or variety of savouries of different sizes including whole wheat pizza strips alongside a moderate salad.
Using thickly sliced bread for sandwiches is quite filling and will reduce the need for snacking.
Texture - Wholewheat bread and savouries is more filling and the additional texture and fibre is good for healthy bowels. Using different textures may be more interesting for the adventurous eater. This could include adding couscous or wheat based croutons to salad.
Choice - Allow your child the flexibility to choose foods that they like within the parameters that you have set until they have the knowledge about wholesome foods and can make healthy choices for themselves.
Rather than choosing what your child will eat for the week, include them in the decision-making. This will enable them to take more interest in their packed lunch and enhance the enjoyment of eating it.
It is important to bear in mind the impact packed lunches have on maintaining healthy eating in childhood. Four key benefits are identified as follows:
Increased energy – When young bodies eat healthy foods, they have increased energy for both mental and physical work and play. This extra energy enables them to cope with life’s demands and is particularly important if your son or daughter participates actively in sports.
Academic performance – You may have heard the caption “healthy body – healthy mind”. Well this is certainly true in terms of healthy eating as numerous studies have demonstrated a link between good nutrition and a positive impact on academic performance. They have reported good eating habits and good health forming the foundation for learning as well as enhancing focus and concentration. A variety of studies have indicates that in particular children who consume a healthy breakfast are more ready to learn and can concentrate better and focus more effectively. This good start to the day should be followed up by a healthy packed lunch to maintain efficacy.
Obesity prevention – The best defence against excessive weight gain is making healthy eating choices and being physically active. Research has shown that children and adolescents that become overweight have a greater tendency to be overweight as adults. This sets them up for a life time struggle both mentally and physically, with excess weight-related health issues.
Enhanced self esteem and confidence - Shopping with your child for the ingredients for their packed lunch includes them in the process right from the start and gives them a sense of responsibility and joint ownership of the health.
Children who make healthy food choices and see the benefits of that choice will gain confidence in their decision-making skills. They will also be able to make the right choice for themselves when they are out with their friends and in a social setting. Additionally their self-esteem is raised if they have a positive body image.
As we work with our children to make and enjoy healthier choices we will develop a nation of individuals empowered to provide for their own healthy diet. Here’s to a healthier nation.
Sharon Platt-McDonald RGN RM RHV MSC.
