+ Well Nourished | Well Nourished Lunch Box Tips

Well Nourished Lunch Box Tips


This weeks Lunch Box tip is all about the importance of including protein in your kids school lunch.

The one thing that a swing towards processed foods has done, is dramatically reduce the amount of protein kids eat.  You see most processed convenience foods are generally a combination of fat and carbohydrate.  Especially snack foods, even the home-made kind (unless you are cooking Well Nourished recipes of course)!  In our society it is rare to see clinical signs of protein deficiency.  However, in my experience, sub-clinical signs are increasingly common.  These include poor immune responses (getting sick frequently), muscular weakness, poor growth and development,  sub-optimal learning and concentration, delayed healing and a poor overall appetite.

A child’s body uses protein from their diet to build new cells, maintain tissues, and synthesise new proteins that make it possible for them to perform basic bodily functions and grow. Humans cannot store protein so it’s safe to say, that in order to replace, rebuild and repair, children need to consume protein very regularly.

Put simply, eating quality sources of protein, from a variety of sources supports optimal health, growth and development.

Top three ways to include protein in your kids lunch box…

1) The obvious way, is to add protein to the main part of lunch.  For example; meat, egg or fish (and salad) sandwich or wrap. Include protein in fresh rice paper rolls or sushi. Try to avoid processed deli meats as they often contain nasty preservatives. Left over meat is perfect for the job, either served cold or heated-up and served in a thermos it forms a quick, practical and nutrient dense school lunch.

2) Hummus, quinoa and chia are complete vegetarian sources of protein that you might also build into your school lunch. I have two chia pudding recipes here and here, which pack well in lunches.

3) Snacks and baked treats can also sneak in a serve of protein. Consider altering a family favourite by switching white flour for wholemeal, spelt or another wholegrain flour. Substitute some of the flour for ground seeds (I like a combination of sunflower, pumpkin and flaxseeds). I have loads of protein rich sweet and savoury recipes on the website to get you started.

Kids in the Kitchen – Lunch Box Skewers
Lunch box skewers are a fun way to include your kids favourite protein in an easy to eat way.  Please support our efforts and give us a thumbs-up..

Looking for more lunch box and sandwich inspiration? Join the Well Nourished Lunch Box Facebook Group here.

Don’t miss out on more valuable lunch box tips and nourishing family friendly recipes… SIGN-UP to receive my free weekly newsletter and have them delivered direct to your inbox every Friday!

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