Mar 24 - Jhb South East

Easy, healthy lunch boxes get 10 out of 10!
Let’s be honest. Packing a nutritious, appealing lunch box isn’t
easy. Time constraints, cost concerns ... all hurdles that busy
parents must grapple with. What goes into the lunch box, and
what gets eaten during the school day are really important.
Lunch, snacks and hydration make a significant impact on our
kids’ energy levels and their abilities to concentrate and perform,
both cognitively and physically throughout the school day.
Juicy Delicious and Rediscover Dairy have teamed up to provide
inspiration and dietitian advice to make mastering school lunch
boxes much easier.
An important feature of school lunch boxes is the inclusion
of vegetables and fruits every day. Luckily it is still stone fruit
season ... firm, juicy yellow cling peaches, succulent plums and
deliciously sweet nectarines are all excellent lunch box fruits
because they travel well as whole fruits. They are refreshing
on a hot school day, packed with fibre and immune-boosting
vitamins C and A, and loved by children as much as any
sweet treat.
Maretha Vermaak, the registered dietitian at Rediscover Dairy tell
us when it comes to nutritional balance, parents need to ensure
that school lunch box foods are contributing to their child’s
needs for protein, energy, healthy fats, vitamins and minerals.
And this is where dairy shines. Luckily, kids love dairy, so it is an
ideal solution for picky eaters. Milk, cheese, maas and yoghurt
offer a unique nutritional spectrum as well as being a vital
source of vitamins such as A, B2, and B12, as well as potassium
and zinc.
And if you combine the two ... stone fruit with dairy - think a
fresh peach milkshake or nectarine yoghurt smoothie - you have
the ideal, nutrient-dense drink on-the-go.
Here are half a dozen tips to master lunch box prep:
Plan ahead Include lunch box prep in your weekly meal
planning and shopping. Create a weekly list to focus on buying
a variety of healthy, fresh lunch box foods. If you limit biscuits,
sweets and crisps stored in your grocery cupboards then there’s
less chance they will end up in the lunch box.
Involve your kids Consider your child’s food preferences and
include them in the lunch box preparation process. Make it a
fun and interactive experience.
Daily dairy You need to aim to include at least two to three
servings of dairy in your child’s daily diet. Luckily there are many
ways to include milk, cheese, yoghurt and maas in the school
lunch box. You can freeze a small yoghurt or fruit juice to keep
the lunch box cold.
Always include fruits and vegetables Each day prioritise
fresh fruits and vegetables, based on what is seasonally
available, which helps to meet daily energy, fibre, vitamin and
mineral needs.
Avoid unhealthy foods Steer clear of fried, sugary, and high-salt
foods to promote overall health and cultivate healthy eating
choices from an early age.
Choose healthy beverages - Include low-calorie, healthy,
nutrient-rich beverages like milk or water instead of fizzy drinks
and sugary cordials.
For more inspiration and recipes, follow @juicydelicioussa on
Instagram or visit www.juicydelicious.co.za
Peekaboo it’s time to eat! Raffi peeks out
from this cute and practical silicone
bowl. With high sides and rounded
inside edges, the bowl is ideal for
easy scooping when learning
to self-feed. Plus it’s
shatterproof
and suitable
for use
in the
microwave,
freezer and
dishwasher
and is
anti-slip.
R369 from
kidsliving.co.za
The kids are taking over the braai!
Marshmallow and chocolate braaibroodjies. Banana
and Nutella wraps. Chocolate fondant potjie pudding.
Jan Braai Junior is a fabulous book for youngsters ...
filled with recipes, techniques and advice. Not only
sweet treats (and they are brilliant treats ... the Banana
and Nutella wraps, says Jan Braai, is his most viral
recipe on social media, with more than a million views
in just a few days of posting) ... but also coal-baked
potatoes, roosterkoek, steak burgers, sweet and sticky
pork ribs, boerewors rolls with monkey gland sauce.
Step by step guidance, easy to follow instructions, and
meals the whole family will love. Put your feet up dad
... the kids will be handling this braai. R250, Penguin
Complied by: KYM ARGO
March 2024 Get It Joburg South • Alberton • Bedfordview • Greenstone • Modderfontein 21
GIS0308_020_728461566.indd 21 2024/02/15 09:50:35