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The kids have been back at school for a week now and it’s time to boost their concentration and energy to get them through the term.

Many teachers are aware of how junk food and skipping meals can negatively affect a child’s behaviour and have noticed that reducing sugar can help with concentration, ability to learn and socialising.

It’s amazing the role food plays in all aspects of children’s health.

For this reason, it is important they begin the day with a healthy breakfast and have many healthy snacks in their lunch box to refuel them during the day.

Choosing healthy foods for your child can be confusing at first, so here is a list of foods that should always be available in your fridge and pantry to make the lunch box choice easier on a hectic school morning:

Vegetables: dips, a small container of (snowpeas, corn, sprouts, cherry tomatoes, cucumber, capsicum, carrot, ½ an avocado). Vegetables grated into a sandwich or pita wrap. Vegetable muffins (carrot, zucchini, tomato and cheese). 

Fruit: a small container of mixed fresh fruit salad, a piece of fruit for older children. Mixed dried fruit and nuts. Frozen grapes, fruit muffins (banana, berries), a tub of berries (strawberries, blueberries, etc). 

Protein: a tub or container of natural-based yoghurt (can freeze). Cheese cut into cubes, cold meat, fresh nuts (take seeds if there is a nut policy at your school). Try walnuts, almonds, cashews, pumpkin seeds, sunflower seeds. Small tins of tuna. Hard-boiled egg or an egg sandwich. Falafels or lentil/bean patties, bean or rice salad. 

Grains: wholemeal rolls, lavish breads, pita breads, Corn Thins, Ryvitas, rye Cruskits, rice biscuits, Vita-Weats, plain corn chips, plain popcorn. Rye bread, spelt bread, wholemeal wheat bread (try to vary the grains each day). Healthy muesli bars containing oats, nuts, seeds and dried fruit (Carman’s is a good brand). 

Drinks: freeze in a drink bottle and place in the lunch box to keep other foods cool. 
Note: There is no need for sports drinks, soft drinks, cordials, energy drinks or flavoured milks during the school day. These lead to tooth decay, reduce a child’s appetite for real foods and lead to erratic behaviour. Water is the only drink that promotes lasting concentration and energy. 

Here is a recipe for natural corn chips and tomato salsa. Why not try this alternative to the packet of flavoured chips?

The salsa can be packed in a small Tupperware container and dispense a child-sized portion of natural corn chips into another container. 

They can then dip the chips into this yummy, healthy salsa. They are also great as an afternoon snack.

Natural corn chips and tomato salsa

Ingredients

– 500g tomato, diced

– 1 brown onion, chopped

– 1 red or green capsicum, diced

– 1 tbs olive oil

– Salt to taste

– 1 packed natural corn chips

Method

Heat olive oil in a saucepan over a medium heat.

Add onion and stir until brown.

Add capsicum and tomato and bring to the boil. Add a little salt to taste. Simmer for 15 minutes or until thick.

Remove from the heat and cool.