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Health starts in the school lunch box

Posted May 23, 2016 by myjoburg in My Joburg
School lunch box (640x639)

Your children are undoubtedly one of the most important parts of your life, which is why you want them to have a happy and healthy childhood. A good place to start? The lunch box.


A child’s lunch box should be jam packed with essential vitamins, minerals and nutrients. There should be a minimal amount of fat and salt. The food that you pack should also be rich in fibre, full of fruit and vegetables and should incorporate a dairy option and lean protein.


Protein should always be in the form of lean cuts, such as chicken, turkey or fish. These are all lower in salt and fat and are better for you than processed hams and bacon. You can also put a boiled egg in your child’s lunchbox, a small can of tuna or two tablespoons of humus. Protein will help their muscles to grow big and strong.


There should be at least one or two portions of fruit and vegetables in the school lunchbox, providing your child with the minerals and vitamins that they need for the day. Cut fruit into manageable sizes, which will not only make it easier to eat but will make it look more appealing to snack on. Sprinkle a bit of lemon on fruit so that it doesn’t go brown. These can be in the form of apples, bananas, pears, kiwi, plums, nectarines, peaches, a small bunch of grapes, fruit salad, raisins, celery, carrots or even some vegetable soup.


Dairy is very important for your child’s growing bones as it provides calcium, which is why it should also be included in your child’s lunch box. This can be in the form of a glass of milk, a pot of yoghurt or a slice of cheese.


Remember to also encourage your children to do sport, play outside and jump in the swimming pool. A good diet will give them all of the energy that they need for an active and joyful childhood.


For more information you can contact The Diet Everyone Talks About on 016 362 4890, e-mail:, visit or alternatively find them on Facebook: The Diet Everyone Talks About or follow them on twitter @dietsa.


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