Worryingly, more children are developing digestive problems that were once the reserve of us adults. As we head into a new school year, dietitian Caoimhe McDonald tells us how to avoid school lunches being a pain in the stomach, offering parents advice and tips on creating a balanced, healthy, and still appealing, lunchbox.
Don’t miss the chance to have your say! We’re looking for parents to get involved and give their feedback on all aspects of family life. Find out more here.
Unfortunately, digestive problems such as tummy pain, bloating, gas, diarrhoea and constipation are becoming more frequent in children. They can result from a multitude of factors, but inappropriate eating habits can often be a contributing factor.
“The foods that children eat can have a profound effect on their health,” says dietitian Caoimhe McDonald.
“Good nutrition supports a child’s immune system, brain function, growth and repair and supports recovery from childhood illnesses, vaccinations and sports injuries. Influencing children at an early age to eat well is one of the most important things you can do for their health and well-being.”
You May Also Enjoy Start the day well with these 10 Quick Overnight Oats Recipes that Kids will Love
Good Nutrition Tips for School Lunches
#1. Water
Did you know the recommended daily intake for children between the ages of 4 and 8 years is 1.6 litres of water? By replacing juices and cordials with a bottle of water in your child’s lunchbox, you are helping them to stay hydrated throughout the school day.
Dehydration affects the digestive system and continuous low water intake leads to constipation and the build-up of toxins in the body, and this in turn increases a child’s risk of developing more complicated digestive issues.
#2. Say High to Fibre!
Research shows that most children do not eat enough fibre in their diet. Fibre, especially insoluble fibre, helps maintain the ‘friendly’ bowel bacteria that are important to maintain a healthy digestive system, bowel regularity, and relieve or prevent constipation.
Ensure you pack your child’s lunchbox with fibre rich foods, including pears and apples (skin on), berries, seeds and whole-grain breads.
#3. Raw Vegetables
We all know that raw vegetables are higher in nutrients. Add raw veggies to the lunchbox and include a dip such as hummus, which is good for the digestive system.
For variety, try replacing the chickpeas with black beans, broad beans, lentils or soaked nuts like cashews. Or create a white bean dip by blending a tin of cannellini beans, garlic clove, chopped mint, chopped chives, chopped thyme with some olive oil.
Include (hide) some raw leafy greens in your hummus too, which will increase the live enzymes in their diet and go towards your child’s daily fruit and veg allowance.
#4. Have a (Protein) Ball!
Make an energy boosting protein ball by combining dried fruit with nuts and peanut butter in your blender. Dust with cocoa powder for a highly nutritious snack that is low in fat and high in energy boosting ingredients.
#5. Probiotic
A probiotic supplement can also help support a healthy gut in your children. Be careful though, not all supplements are equal and only a handful are supported by sound clinical evidence.
You May Also Enjoy Tips to Ensure Fussy Eaters Get Their 5-a-Day
Have your say! Do you have any tips for keeping your child’s school lunches healthy and easier on their tummy? Leave a comment below and let us know – we’d love to hear from you!
Related Posts
You May Also Enjoy
Our Pick of What’s On and Things to Do with Kids this Month
Don't miss our pick of what's on and things to do with kids around ...
Get Creative with These Brilliant Easter Egg Colouring Pages!
Easter is possibly the most colourful of all holidays, embracing a whole rainbow of ...
16 Hilarious (and Photo-Worthy!) April Fools Pranks for Kids
Are you an April Fools house? Perhaps your kids like to play tricks and ...
30 Creative Ideas for Family Night Fun to Make it Truly Memorable!
If you are looking for some new ideas for family night fun, we've got you ...
Fun and FREE Easter Colouring Pages for Kids
Brighten up your Springtime and keep the kids amused at the same time with ...
Don’t Miss Your FREE Easter Word Search – Download Now!
With the Easter holidays coming up, having some extra activities for the kids is a ...