Children need the right type of healthy fuel to get them through their day. What you pack them for lunch is going to guide them towards a healthy lifestyle in their adult years…

Recent studies printed in the American Heart Association Journal have found that the arteries of overweight and obese children are similar to those of 45 year old smokers.

Overweight children are three to five times more likely to suffer a heart attack or stroke before the age of 65.

The good news from these studies is that the damage can be reversed through diet (reduced fat and sugar) and exercise.

However, getting children to eat healthy foods can often be an uphill battle as children tend to gravitate towards foods that give instant energy and satisfaction. These foods are usually processed, high in sugar, refined carbohydrates and fat, which when combined with a sedentary lifestyle, will lead to inevitable weight gain.

Keep in mind that children need food that is not only tasty but visually appealing as well, so experiment with the way you cut up sandwiches, fruits and vegetables for that added visual appeal. Look for foods that are low in added sugar and saturated fat.

Try some of my quick and easy suggestions for your child’s lunchbox…

Snacks

	a small piece or two of fresh fruit in season
	cheese cubes with apple or celery pieces
	handful of nuts and dried fruit (children under 5 should not eat nuts)
	celery sticks filled with light peanut butter, wrapped
	frozen fruit Splurtz
	frozen grapes

Lunch

	high fibre bread with vegemite and reduced fat cheese, cut into wedges
	wholemeal pocket bread roll ups, with lean meat and salad fillings
	hard boiled eggs, sliced and wrapped, with wholemeal crackers
	chopped salad in a box with sliced ham or turkey (make sure you chop up the salad so that it looks like fun)
	tuna lunchpacks (packed in springwater)

Drinks

	frozen fruit sticks
	water frozen with some mint sprigs or strawberry pieces
	frozen orange segments