Nutrition on the go: Lunchbox ideas

Another school year is here, which means that parents and caregivers will be wrestling again with the age-old dilemma of what to pack in their kids’ lunchboxes.

Finding the balance between healthy lunchbox items that kids enjoy and those that don’t break the bank is an ongoing challenge for many.

Luckily, Mbali Mapholi, a dietitian, has shared some convenient and cost-effective lunchbox meals and snacks to get the school year off to a nutritious start.

“School meals must provide nourishment for growing minds, and the lunchbox stands as a pivotal component of a child’s daily nutrition, requiring a delicate balance between health, time efficiency, and budget considerations. To help inspire parents and caregivers to start the year right, I’ve put together a selection of simple and nutritious lunchbox ideas that won’t break the bank,” she said.

Mapholi said these include: “Hummus and veggie sandwich. Hummus offers plant-based protein, fibre, and healthy fats, complemented by nutrient-rich fresh veggies to create a satisfying and wholesome option. Method: Layer the lettuce on a slice of brown or seeded bread, add hummus and cucumber slices, add more lettuce and close with another slice of bread. Also, a chicken and pea pesto sandwich: This sandwich pairs lean chicken protein with the nutritional benefits of peas, creating a filling and delicious sandwich. Method: Spread pea pesto onto a slice of bread (toasted or not). Add lettuce and cooked chicken pieces.”
She also mentioned a tuna sandwich with a twist, saying that tuna supplies omega-3 fatty acids crucial for brain health. A creative twist on this classic option is perfect for kids.

“Method: Spread mixture over the bread and add mixed herbs (optional). Also, the egg salad sandwich. Eggs provide essential proteins and nutrients, creating a well-rounded and satisfying meal. Method: Mix boiled and mashed eggs with plain yoghurt, Dijon mustard, salt and pepper. Spread on bread. There is also the peanut butter and apple sandwich with honey drizzle. Peanut butter provides protein and healthy fats, while apples provide fibre and natural sweetness. Method: Spread peanut butter on brown bread, layer with thinly sliced apples, and drizzle with honey before closing with another slice of bread,” she said.

She added that keeping children hydrated during the school day is also key, particularly in the warmer months, saying that finding alternatives to sugary fruit juices and cold drinks is important, as sugar spikes and dips during the school day can negatively impact concentration.
Mapholi said homemade iced tea is a healthy and cost-effective alternative that can be made ahead of time and stored in the fridge.

“Weekday mornings can be rushed and stressful, so ensuring you have healthy lunchbox meals on hand for your kids and family starts with planning. A weekly meal planner, with lunchbox meals included, can be a great solution. This can help parents and caregivers plan for the week and ensure that the ingredients they need for healthy meals are on-hand,” she said.

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