Improving the nutritional value of the lunchbox

Mandy Sacher

Child nutrition expert and mother of two, Mandy Sacher, is a Paediatric Nutritionist and SOS Feeding Consultant. Her private practice focuses on prenatal and childhood nutrition, helping parents and mums-to-be feed their children healthy, nourishing foods right from the start. Mandy’s philosophy is simple: train children’s taste buds to enjoy nourishing, nutritionally beneficial foods early as possible to ensure optimal development and establishment of lifelong healthy eating behaviours. After the birth of her first child in 2010, Mandy became increasingly aware of the lack of nutritionally sound information available to first-time parents. She was alarmed at the amount of baby and toddler foods marketed as ‘healthy’ when the sugar, salt and preservative contents were overly high. Mandy realised the journey to junk food can begin with the squeezie yoghurts we are fed or the teething rusks given to us. Mandy’s career in children’s health spans more than a decade – in 2006, she, along with other paediatric experts, founded the MEND Programme, an independent, not-for-profit organisation established to research and prevent obesity in children. Mandy and her colleagues at MEND developed one of the world’s only proven weight-loss treatments for obese children, now based on ten years of research and clinical trials. For the past five years Mandy has consulted to daycares on implementing more nutritious whole food menu plans and also privately to parents with children of all ages. Wholesome Child’s nutritional workshops are held at preschools, mother’s groups, non-profit organisations and medical practices.

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Updated on Jun 14, 2024 · 2 mins read

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Improving the nutritional value of the lunchbox

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Bento-style lunch boxes are a great way to get your child eating a nutritionally balanced lunch. They often contain separate compartments, that will allow you to fill them with lots of healthy snacks across the food groups.Mandy Sacher from Wholesome Child explains how you can amp up the nutritional value of the lunchbox:

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Wholegrains

Swapping out white bread sandwiches is one of the best ways to improve the nutritional value of children’s school lunchboxes. Two great alternatives are:

Wholegrain bread* – helps to stabilise blood sugar levels.
Sourdough bread- has a lower glycemic index, and contains more fibre and vitamins.

*Two pieces of wholegrain bread is just the right amount to supply children a slow and steady release of energy to sustain them through the day.

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Proteins

Proteins are essential to stabilise blood sugar levels and keep children feeling alert for longer. The combination of wholegrain carbohydrates + a good quality protein such as:

Lean meat
Low sodium cheese
Omega-3 rich salmon
Sardines
Mashed egg

…is the best way to balance out children’s blood sugar levels, improve their alertness and endurance at school.

16Weeks baby

15Weeks baby

20Weeks baby

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Healthy fats

Healthy fats have been linked to improved concentration, learning, behaviour and sleep in children*. An excellent way to boost the nutritional value of a child’s sandwich is through healthy fats such as:

Extra virgin olive oil
Virgin coconut oil
Unsalted butter
Avocado pear (among others)

Healthy fats increase feelings of satiety, boost concentration levels and stabilise moods. These fats also promote the healthy development of vital organs, including the brain, eyes and skin.

49728Vegetables4

Vegetables

Children need vegetables to thrive and survive, however, vegetables are sometimes devoid from children’s diets, especially in their lunchboxes. Vegetables strengthen and support a healthy immune system, and children need at least three to 5 serves of vegetables per day. The combination of vitamins, minerals and phytonutrients found in vegetables help to maintain healthy skin, bones, eyes and heart. Vegetables’ high fibre and low-calorie content help children feel fuller for longer and maintain a healthy weight.*Food for the Brain evidence databaseSome great lunch box fillers include: