...What exactly to include in your child's 'healthy' lunchbox?

Apart from the rising school fees, probably the second most stressful subjects in any parent’s school calendar would be their child’s meal boxes.

Packing in healthy boxes of nutrition isn’t something that everyone can snap up in a jiffy, day in and day out.

Talking to Emirates24|7, Dr Rimmy Bedi, dietician at the UniCare health centre at Burjuman, highlights a few pointers that can help make the exercise a little less taxing, and a lot more fruitful.

She begins by stressing how meal-boxes must “contain at least one serving from the food groups - grains; vegetables and fruit; egg, meat, beans and pulses; milk and its products”.

Also Read: Dubai parents ‘fine’ with Dh1 penalty for unhealthy lunchboxes, but...

Detailing a few tricks, Dr Bedi says it's best to choose from “whole grain varieties of bread, wrap, pita bread, chapatti, rice” as a good source of carbohydrates. “Add a good source of protein like egg, chicken, tinned tuna, cottage cheese, low fat cheese, and throw in vegetables for the fibre.”

These combinations can help create a healthy sandwich or wrap, which are great for school.

Parents, she adds, should refrain from packing food high in sugar, salt and fat. “Potato chips, doughnuts, chocolates, cookies, and soft drinks should not be included.”

While these foods, are tempting as quick-fixes for fussy child eaters, they are loaded in calories and poor in nutrients, inevitably playing a crucial part in the obesity epidemic.

“Kids who consume junk food are more likely to feel depressed, and their concentration levels dip. Problems like constipation, frequent headaches, cavities, and irritability are common among children who do not eat healthy,” she says.

Even sugar-loaded fruit juices must be avoided.

“Try packing fresh fruits like grapes, banana, strawberries, instead.

“A bottle of laban or a cup of yoghurt can be given too. Handful of dried fruits or nuts are also good alternatives.”

The meal-boxes “must provide enough energy to keep the child going throughout the day no matter what their activity level is”.

Apart from that, these meals, also helps improve the child’s concentration in the classrooms.

“I believe the eating habits they pick up as children often are carried into adulthood. And that’s why parents have a crucial role to play.”

She insists, “home-packed lunches are more healthy and nutritious” possibly indicating that’s it’s not always wise to depend on school canteens.

Dr Bedi adds that healthy eating involves every member of the family and not just the child.

“Family meals play an important role in moulding a child’s eating habits.

“Parents need to assess their own eating habits and become role models for their children if they want them to stay healthy.”

That said, Dr Bedi believes that even kids must be allowed their cheat days with rare junk food indulgences.

Simply eliminating junk food from their diet might not bring the deserved effect. “Rather than stopping them from eating unhealthy, parents must educate them about the harmful effects of such treats.

“They should be taught about bad nutrition so that they can make healthy choices.”

In fact, Dr Bedi believes that involving children to plan their school meals go a long way in inculcating good eating habits and encouraging them to make healthier choices.

“By packing their own lunch, they choose what they feel like eating which encourages them to finish their meal without wasting.”

(Home page image courtesy Shutterstock)

Follow Emirates 24|7 on Google News.