A lunchbox is there to energize your child, both physically and mentally. Carbohydrate-containing foods with a lower glycemic index (GI) are the foods that supply a steady source of energy. Adding lean protein (the size of the palm) and a little fat – e.g. cottage cheese, helps to prolong steady energy release even further.
Adding veggies and/or fruit (in the form of fibre foods) contributes to the vitamin content. Round off the meal with a tub of plain live yoghurt and a bottle of water. For snack time pack some dried fruit, seeds and nuts and pack all the foods in individual containers with an ice brick. Children love the surprise of opening little containers and if you add a bit of interest, the lunchbox will come back empty.
– Puree vegetables such as leftover roasted veg to use as a sandwich spread. Add a little
mayonnaise and some leftover meat and put on a low GL roll or use as a sandwich.
-Biltong and cottage cheese on rye or whole-wheat/ Low GL bread.
-Mashed hard-boiled egg with homemade sandwich spread on rye or whole-wheat/ Low GL bread.
-Nut butter and honey (raw) on rye or whole-wheat/ Low GL bread.
-Tuna and mayo with lettuce and tomato on rye or whole-wheat/ Low GL bread.
-Toasted cheese and egg on rye or whole-wheat/ Low GL bread.