A cultured and fermented milk that tastes very similar to yoghurt and is naturally high in calcium and gut-supporting probiotics. It can prevent and treat upset tummies. Fruit-flavoured Kefir can be purchased from supermarkets and replace standard fruit-flavoured yoghurt or fromage frais.
This is an excellent source of vitamins A, C, K1, folic acid and iron. Iron is great for energy, as it helps create red blood cells, which carry oxygen around the body. Replace lettuce in your child's sandwiches with washed and dried baby spinach leaves which are more tender and sweeter than mature spinach.
These are the ultimate healthy convenience food as no preparation is required. Bananas are great for energy, as they have fibres that help the body absorb the natural sugars slowly, preventing an energy crash.
A nutritious fruit containing vitamins C, E, K, B3, B5, and B6. Avocado is also an excellent source of CoQ10 (Coenzyme Q10) which is believed to help with cognitive function. Homemade guacamole with oven-roasted pitta or tortillas can be a healthier alternative to a packet of crisps.
An excellent source of protein and extremely low in fat. Its main benefit is that it is high in long-chain omega 3’s, which is vital for brain development and promote eye health. Studies have also shown that Omega-3's can reduce symptoms of ADHD. Tuna in spring water should be used, rather than those canned in brine or oil, as these are high in salt and fat.
WHOLEGRAIN BREAD OR PASTA
Many children don’t get enough fibre in their diet, and these are an
excellent source. Wholegrain foods are high in manganese, a mineral
essential for calcium absorption vital to bone health. Surprisingly,
popcorn is a wholegrain and a great source of fibre, manganese, zinc and
iron. Why not replace it for crisps in your child’s packed lunch
Protein is vital for children, as the amino acids help them grow and
develop properly. Chickpeas are a great source of protein and can be
turned into hummus to dip into with carrots, bell peppers and cucumber.
Vegetarians or vegans must give their children two sources of
plant-derived protein (beans, lentils or tofu) each day instead of just
one animal protein source (egg, chicken or fish) each day.
If your child is a vegetarian, white beans provide a useful source of
protein, great for growth and iron to promote energy. They are filling
too and help your child to keep going through the long school day. Try
serving white beans such as cannellini beans or haricot beans in a cold
wholegrain pasta salad.
Citrus fruits, specifically grapefruit, are high in vitamin C and A to help boost your child’s immunity in the flu season.
Studies have also shown that grapefruit can prevent insulin
resistance, which can reduce the risk of type 2 diabetes. If grapefruit
is too bitter for your child, oranges or easy peelers are a good
This is a great alternative to sweets, as mango are extremely chewy
and sweet. Dried mango is high in vitamin C and dietary fibre which
helps to stimulate immunity, and the sense of a full tummy!
TEMPT THEIR TASTEBUDS!
Looking for some fresh inspiration when it comes to filling the lunch
boxes? Ocado has been working with its chefs to create these
easy-to-prepare and taste-tempting recipes for kids.
- 4 slices bread
- 1 tbsp mayonnaise or butter
- 1 slice cheese
- 1 slice ham
- Spread the bread with mayonnaise or butter and place a slice of cheese on one and a slice of ham on another.
the remaining two pieces of bread and use a knife or small biscuit
cutter to cut four ‘windows’ out of each slice (cut any shape you like
but make sure it’s smaller than 3cm. To make a bear, cut a circle, then
carve out the ears with a knife). Pop these slices on top of the ham and
cheese, so the fillings show through.
- Trim the crusts off the
sandwiches and cut each into four. Don’t waste the cut-out pieces of
bread – fry them in butter and serve with a sprinkling of cinnamon
powder and sugar.