Published: Friday, 3rd September, 2010 12:00pm

The importance of a balanced lunch

The Nutrition and Health Foundation has this week called on parents to give extra consideration to the contents of children's lunchboxes. Lunch is a crucial meal for children and failure to eat an adequate lunch can lead to problems from inadequate calorie and nutrient intake resulting in low energy levels and poor concentration in class.

Dietitian and Nutrition and Health Foundation Manager Dr Muireann Cullen had this advice for parents: "Packing your child's lunch is a great way to monitor the nutritional content of their lunch. By introducing a variety of delicious healthy foods to your children, you are helping to establish healthy eating patterns that will last. Children helping with preparation can learn about healthy foods."

To help combat against these problems the Nutrition and Health Foundation has provided eight easy tips for a healthy lunchbox. The tips listed below should encourage parents to use the food pyramid and food labels to help provide their kids with a nutritious, healthy lunch which also tastes great.

NHF's top tips for healthy lunchboxes and provide the nutrients needed for growing children:

1. Have the children help you plan a balanced lunch.

2. Use bagels, rolls, pitta pockets, wraps in addition to bread for variety. Pastas, noodles, potatoes or couscous are also good sources of carbohydrates. Choosing the multigrain/wholemeal/wholegrain varieties help increase fibre intakes.

3. To increase fibre, vitamin and mineral intakes - having at least one piece of fruit or vegetable in the lunch box to count towards your child's five daily fruit and vegetable. For young kids, keep track of all the fruits and vegetables eaten on a chart.

4. Try vegetable sticks with dips, or a small container with mixed vegetables such as cherry tomatoes, carrot sticks, celery and cucumber or small fruits such as apples, mandarins, mini boxes of raisins etc.

5. Lean cuts of ham, roast beef, chicken, turkey, tuna and egg salads are all great sources of protein and vitamins.

6. Your child's drink is another source of nutrition. Milk is highly recommended. Ensure access to water at all times. Variety can be increased by adding tooth friendly options such as low sugar/sugar free squashes, well diluted fruit and vegetable juices, or sugar free flavoured waters.

7. Yoghurt, yoghurt drinks, fromage frais, small cartons of milk (including flavoured milk) and cheese provide plenty of calcium.

8. Keep treats as treats - they are not as filling as more nutritious foods of similar energy content. Check if the school has a policy on treats.

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