Perfect kids' packed lunch

Posted by iChild, September 04, 2019 6:48 PM

By Jenny Edelstien

Jenny Edelstein founded Brain Food, a specialist nutrition practice offering bespoke solutions to children with food allergies and intolerances, behavioural difficulties, and developmental delays. A passionate home cook and mother of three, Jenny also offers consulting and recipe development services to a range of food and drink companies with an emphasis on health. In this blog, she offers some suggestions for packed lunches - especially helpful as children return to school!


Chicken and sweet potato wrap

Chicken wrap
1 whole grain or spelt wrap
1 tablespoon hummus to spread
30g cooked chicken, roughly shredded
30g cooked and peeled sweet potato, roughly chopped
30g of sliced avocado
A few ribbons of raw red cabbage
1 tablespoon pumpkin seeds, sprinkled

Vegetables with cumin-lime yogurt dip


Sugar snap peas and carrot and
cucumber batons
For the dip:
2 tablespoons Greek yogurt
1 teaspoon lime juice
Pinch of cumin
Pinch of salt

Tub of mixed berries
20g each of raspberries, blackberries and blueberries

And to drink - tap water is best!

If your child is vegan/vegetarian, a great substitute for the chicken in the chicken and sweet potato wrap would be either tofu or egg plant.

Super foods

GettyImages-1007330018 (1)superfoods

Give your kids packed lunch a superfood boost with these five vitamin- and nutrient-rich food items that can help increase energy, healthy growth, and brain function.

Rich in omega-3 for enhanced concentration, lower anxiety, and better wellbeing.
Protein rich to slow afternoon hunger pangs.
Vitamin B12 helps metabolism, increases energy, and boosts nervous system

Nuts are a great source of Omega 3, especially walnuts and chia seeds, so instead of salmon incorporating these foods for any vegan or vegetarian would be a suitable swap!

Low GI, whole grain carbs for slow-release energy.
Protein helps muscle development

Pumpkin Seeds
Zinc boosts immune system to keep germs at bay, as well as memory function.
Magnesium supports optimal sleep regulation.
Iron rich for vital growth development.

Jenny Edelstein also conducted a survey of lunch over the decades.


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