The time is almost upon us. Back to school for most parents means getting back to packing lunchboxes but that doesn’t mean that we should forget about food being nourishing and nutritious.
The Department of Health food pyramid recommends that children have an intake of 3 to 5 servings of dairy products daily (depending on age) and recognise dairy products as being essential to a well-balanced diet.
Dairy products such as milk, yoghurt and cheese, which are rich in protein, calcium and other nutrients, are particularly important for the healthy growth and development of children and teens.
Danone Nutritionist, Kellie O’Connor has some advice on how to provide meals for children throughout the school week to ensure they are consuming adequate levels of dairy.
“There are lots of inventive ways of incorporating dairy in the diet in a tasty way” says Kellie.
“Yoghurt is a particularly nutrient dense dairy food choice, being a source of calcium, protein and B vitamins, while coming in many varieties, and so is a very convenient and cost effective addition to kids’ lunch boxes.“
“Eating just one pot of yoghurt a day acts as one of the recommended daily portions of dairy. What many people may not realise is that yoghurt is also a great low fat ingredient for sauces and other popular dishes. Encouraging the whole family to consume three dairy servings a day isn’t difficult, it just sometimes may require a little creative meal planning.”
Tips for cooking with yoghurt:
- If you cook with yoghurt, choose a natural low-fat yoghurt
- If you are using yoghurt in a sauce (instead of cream, for example), cook it over a low heat to prevent it splitting
- Natural yoghurt really lends itself well to recipes like meat marinades, salad dressings, dips and potato dishes.
- Natural yoghurt works well as a substitute in baking. For example, if you are making carrot cake, replace half the oil required with low-fat natural yoghurt.
Healthy Lunch box Ideas from Danone
There are lots of food choices available for lunch boxes but it can be difficult to keep it interesting all the time! Here are some tips to spice up the average lunchbox:
Get fruity – Choose fresh seasonal fruit. Try making up fruit salads with a variety of different fruits – chop them up and put them in a little lunchbox for your kids so they can eat it easily.
Mixing it up – To keep children interested in fruit try serving it different ways, such as mixing it with yoghurt or sprinkling them with some pumpkin or sunflower seeds.
Vegetables – Try vegetable sticks like cucumber, carrots or celery and combine with small containers of dips like low-fat hummus. Alternatively you can make up your own dip with natural yoghurt and add some chopped chives or spring onions for flavour.
Milk, yoghurt and yoghurt drinks – These can all help to contribute to your child’s calcium and vitamin D intakes and are perfect for snacks with lunch or after school. Little pots of fromage frais make good snacks for younger ones.
Variety – Experiment with different types of bread, especially if your children begin to lose interest in sandwiches. Try seeded rolls, pitta bread, flat bread, bagels and wraps. Buy in bulk when these foods are on offer and keep them in the freezer for lunchboxes and picnics!
Vary the fillings – Ideas for fillings include tuna with sweetcorn, egg with spring onion, salmon with cucumber, or turkey with relish. Salsa and relish make good spreads and are lower in fat than mayonnaise.
Hydration – Water and milk are the best drinks for children. Individual little water bottles can be frozen to help keep foods in the lunch box cool. Make sure your child always has their own water bottle with them at school, when playing sports or when travelling. Carrying water with them will constantly remind them of the importance of drinking plenty of water.
Tips via Danone
