Packing a school lunchbox is tricky. Finding foods the kids like that are also nutritious is a balancing act. Making the right food choices can be tough, especially when so many “healthy” options really aren’t. Here are five common foods to avoid packing in the kids’ lunchboxes:
- Sugary beverages
Fruit juices and flavoured milks sound like healthy drinks, right? After all, fruit and dairy are both part of a balanced diet. But these beverages, often marketed as lunchbox-friendly options, are full of sugar. In fact, the average 250ml fruit juice box or chocolate milk can have 5 to 7 teaspoons of sugar in one serve!
Easy swap: Plain water or milk (if you can keep it refrigerated) are better beverage options for kids. Servings of fruit should be eaten, providing fibre and nutrients without added sugar. - Processed deli meats
Deli and pre-packaged meats are generally unhealthy. They’re often cured in salt, and may have added food colouring and other chemicals to alter their taste, texture, and appearance. Research also suggests that eating processed meats frequently can increase your risk of certain cancers.
Easy swap: Ask your local butcher if they offer meats sliced “off-the-bone,” or take some time Sunday afternoon to roast a chicken or turkey and slice your own. You can also limit deli meats to 1-2 days per week, packing vegetarian options or peanut butter sandwiches instead. - Muesli bars
These snacks seem like the perfect kid-friendly energy boost. However, many muesli bars are full of added sugar, fats, salt and other additives. There are healthy muesli bar options available, but checking the ingredients list is important. Choose ones with grains, seeds and vegetable oils high on the ingredients list. Avoid bars with lots of added sugars, including chocolate and yoghurt.
Easy swap: Making your own muesli bars or healthy muffins is a great way to control the ingredients in your child’s snack. Or opt for other low-sugar options, such as vegetable sticks and dip. - Yoghurt
Muesli bars aren’t the only “kid-friendly” food that are far from healthy. Yoghurts, especially those with added fruit or labelled as low fat, are full of added sugar. Even worse, some contain no active good bacteria. They’re basically a dairy dessert in disguise!
Easy swap: Natural or plain full-fat yoghurt are the best options. Add cut up whole fruits for healthier flavour options and fibre. - Crackers
Packing crackers instead of potato chips may seem like the healthy option. But shockingly, some crackers have more salt and fat than certain chips! Just as with other items on this list, reviewing nutrition labels is important. The recommended daily sodium intake for a four-to-eight-year-old child is between 300 to 600mg, yet some crackers contain over 200mg per serving.
Easy swap: Instead of crackers, add crunch to your child’s lunchbox with carrot sticks or make popcorn on the stove or in an air-popper.
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About Author: Momentum Life is a leading provider of Life insurance and Funeral insurance in New Zealand.
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