An Australian dietitian and mother-of-two has revealed the main mistake parents make when making up lunchboxes for their children – and it’s not including snack foods or white bread.
Susie Burrell, from Sydney, said the biggest error is including too many carbohydrate-based foods – which often leave children unsatisfied and prone to over-eating later in the day when they get home from school.
While Susie does admit that carbs such as bread, rice, cereal, pasta, fruit, jams and honey are vital for brain function – and particularly for active children – she also said that often these carbs are processed, and so not as good for their overall health.
An Australian dietitian and mother-of-two has revealed the main mistake parents make when making up lunchboxes for their children (Susie Burrell pictured)
Susie Burrell said the biggest error is including too many carb-based foods – which often leaves children unsatisfied and prone to over-eating later (a balanced lunchbox pictured)
‘A quick scan of a typical lunchbox will generally reveal some type of sandwich or wrap, a piece of fruit or two, occasionally a vegetable along with several packaged snacks,’ Susie told Essential Kids.
‘While on the surface this lunchbox mix would tick the box for carbohydrate rich foods, processed carbohydrates are completely dominating the mix at the expense of protein rich foods and good fats.’
Susie explained that the issue with processed carbs is that they are digested very quickly, which can drive up kids’ hunger levels later and make them overeat when they get back from school.
If they eat too many carbs and don’t do much in the way of activity, children could also put on weight.
Susie recommends keeping some protein in their sandwiches or wraps, whether it’s lean turkey or chicken (a balanced wrap pictured)
The dietitian also said that having protein-rich snacks like yoghurt for their breaks can mean they are less hungry later in the day (a balanced lunchbox pictured)
The dietitian added that the solution to the lunchbox problem is simple: include much more protein in their midday meal and encourage them to have a break food early on in the school day to manage their appetites.
For morning break, Susie recommends a vegetable and protein-rich snack to keep hunger locked up until lunch and later in the day – something like baby cucumbers, tomatoes, chopped carrots and hummus.
She also said you should only send one piece of fruit in with them per day and limit carb-based snack food.
‘Ensure your child’s recess includes a protein rich food. Good choices include child sized yoghurts that contain no added sugar, cheese and crackers, roasted broadbeans or chic peas, a boiled egg, a mini wrap with a little ham or chicken or cheese or a homemade protein ball (minus the nuts),’ she said.
A reasonable serving of protein for a child is between five and 10 grams per serve.
Nutritionist Lee Holmes previously told FEMAIL exactly what the ideal lunchbox contains.
‘A nutritionally-balanced lunchbox should contain an array of food from various food groups,’ Lee said.
The right lunchtime sandwich should include carbs, protein, fats and vegetables (Susie’s kids’ sandwiches being made)
Nutritionist Lee Holmes (pictured) revealed that the secret to a good and nutritious lunchbox is to have one that is packed with a bright array of colours
‘Use different types of fruits and vegetables, seeds, coconut flakes, full fat calcium rich dairy foods, protein rich foods such as meats, eggs, seed butters, pulses and tuna and oily fish,’ the nutritionist advised (a balanced lunchbox pictured)
Lee recommends plant-based treats like fresh juices and smoothies, chopped-up vegetables and hummus and seeds, as well as blueberries and strawberries over jelly and rich jams.
‘Use different types of fruits and vegetables, seeds, coconut flakes, full fat calcium rich dairy foods, protein rich foods such as meats, eggs, seed butters, pulses and tuna and oily fish,’ the nutritionist advised.
They will need some form of carbohydrates and healthy fats to ensure they stay full through the long day.
Things like sunflower seeds, avocado and pumpkin seeds can increase satiety, help to stabilise kids’ moods and boost their concentration.
While there can be a temptation to stuff a lunchbox full of sugary treats like Tim Tams, chocolate bars and lollies, Lee said instead you need to think about the smart but simple food swaps that will ensure your kids are healthy.
‘If you’re in doubt remember to try and choose wholefoods, which are as close to their natural state as possible,’ Lee said.
In order to save valuable cash, you could also opt for seasonal fruits and veggies, which are guaranteed to cost a little less.
‘Buy dried beans as they are more economical than canned,’ Lee said.
You should also pick real butter over margarine and full fat dairy instead of low fat.
Lee said the reason for this is that the low fat and sugar versions are often stuffed full of additives and so end up being worse for you.
‘You can also make your chocolate yoghurt with cacao powder and a touch of natural sweetener, or avocado and chocolate mousse using an avocado, a banana, two tablespoons of cacao powder and sweetener of your choice,’ Lee said.