How to ensure your child enjoys a nutritious school lunch & the importance of doing so

As mums, we know how important it is for our children to develop a healthy relationship with food, and lunchtime plays a key role in that journey. While we settle back into the swing of back-to-school time, one challenge of the daily routine is finding nutritious lunch and snacking options that children will actually eat and enjoy.

And while many schools now offer hot meals, children still enjoy a snack when they get home from school, often something light like a warming bowl of soup and a roll. On days with after-school activities, it's especially important to provide an extra snack for energy. To ensure your child is eating and enjoying a well-balanced meal, focus on nutritious options that incorporate protein, carbohydrates, fruits, and vegetables. A healthy option that not only fuels them through the day but also helps develop good eating habits. Simple, tasty foods like a sandwich, fruit slices, and dairy are great ways to keep your child nourished and happy.

Encouraging your child to try a variety of foods during the school week can help them discover options they really enjoy eating while forming healthy habits by not being afraid to try new foods. This can help them create a good relationship with their food so they're not scared of trying new things, rather than returning home at the end of the school day with a lunchbox full of untouched items that they were unsure of. Coming up with these tasty lunchtime or afterschool snack ideas that are healthy and satisfying can be a struggle, but we're here to help.

A healthy option for your child should be rich in protein, and high in starch and fibre, as well as divided into four main groups. This can be achieved by including a starchy option like a sandwich, a portion of fruit, a portion of vegetables and a source of dairy. If you need some ideas, check out our top tips below.

Sandwich

Sandwiches are the foundation to most children’s lunch and snacks. Including carbohydrates from bread and rolls, whether they're complex whole grains or simple, such as carbs found in white bread, are needed to fuel an active and healthy lifestyle. Carbohydrates provide energy to keep children fuelled throughout the day, while also supporting the brain, heart, nervous, digestive and immune system. While they provide carbs, sandwiches also help to include added protein, dairy and fibre, depending on the fillings. A great addition to the after-sport ritual is a nutritious sandwich, always tasty, always popular.

Examples of popular sandwich combinations include:

– Johnston Mooney & O'Brien Sourdough Roll with chicken and smashed avocado

– Johnston Mooney & O'Brien Sourdough Roll with tuna and sweetcorn

– Wholegrain crackers with peanut butter and banana

– Johnston Mooney & O'Brien ‘Goodness of Both’ Roll with turkey and hummus

– Johnston Mooney & O'Brien ‘Goodness of Both’ Roll with egg salad

– Johnston Mooney & O'Brien ‘Goodness of Both’ Roll buttered and served with warming soup

– Wrap pinwheels with ham and cheese

Johnston Mooney & O'Brien’s wholesome choices of Sourdough and the ‘Goodness of Both’ rolls are not only packed with flavour, but they are also perfect for lunchboxes and snacks since they are easy for small hands to handle. They are also simple to prepare, and eat, not to mention popping in the bag for transport to school or after school activity, making them the perfect choice.

The ‘Goodness of Both’, in particular, is a bestseller with both Mums and little ones, soft and smooth white with all the goodness of wholemeal, it offers a wonderful source of protein and fibre, which are both imperative for your child’s development.

Fruit and vegetables

It can be difficult to get children to eat five portions of fruit and veggies a day but including multiple options in their lunch box can make the process easier. Fruit and vegetables are important for essential vitamins such as vitamin A, C, and K, as well as fibre and antioxidants.

Examples include:

– Cut grapes

– Apple slices

– Bananas

– Mixed berries

– Easy-peel oranges

– Carrot batons

– Celery sticks

– Sliced peppers

– Cucumber slices

– Cherry tomatoes

Dairy

Including dairy in your child’s lunch box helps to ensure they receive enough calcium, vitamin D and protein each day. These vitamins and minerals are necessary for their growth as well as building and maintaining strong bones and teeth.

Examples include:

– Cheese cubes

– Yoghurt pots

– Cottage cheese

– Milk-based smoothies

– Rice pudding

Of course, little ones need to be kept hydrated throughout the day so don’t forget to fill up their water bottle!

The Johnston Mooney & O'Brien Sourdough rolls and the ‘Goodness of Both’ rolls are available to buy in Dunnes Stores at an RRP of €1.60 for 4 rolls.

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