By Chrystalla Katelari*
Going back to school brings excitement, new routines and the daily headache of deciding what to put in the lunchbox.
Mums, if you find yourself asking, “What should I prepare today?” every morning, you have come to the right place. There are plenty of options that are easy, nutritious and, most importantly, tasty enough for children to enjoy.
Why does the right snack matter?
A balanced school snack helps children maintain their energy and concentration throughout the day. By contrast, processed foods that are high in sugar and salt can cause sudden rises and falls in energy while leaving children feeling less full.
The secret lies in combining the right nutrients
As a dietitian, I say this all the time: combine different food groups. Carbohydrates provide energy, protein helps children feel full, and healthy fats support proper growth and development.
Ideas for an easy, healthy lunchbox
There is no need for complicated recipes or hours in the kitchen. A few simple ideas can make all the difference:
- Wholegrain toast with cheese and egg
- Small homemade muffins with vegetables or cheese
- Fruit cut into bite-sized pieces, such as apples, bananas or grapes
- Yoghurt with a little honey and nuts, where storage conditions and school rules allow
- Homemade cereal bars
- Small pies or wraps filled with chicken and vegetables
Tips for calmer mornings
A little preparation can greatly reduce the morning rush. Try to:
- Prepare some snacks the night before
- Offer enough variety so children do not become bored
- Let children choose from a selection of healthy options
- Plan the week with a simple menu, there are countless ideas available online
Small changes, big difference
A lunchbox does not have to be perfect. It simply needs to be balanced and prepared with care.
With a little organisation and creativity, this daily task can become an enjoyable routine for both you and your children.
*Chrystalla Katelari is a clinical dietitian and nutritionist, MSc, BSc at CHANGE EAT NICOSIA 99 266001
*Source: Well.cy
