Its nearly time for the kids to go back to school and we may all be looking for some inspiration for kids and adults packed lunch boxes! Sophia said to me recently we need some new ideas for my packed lunches as I am getting bored with the same things!
Having a healthy lunch can help keep up energy, mood and concentration levels. Try to include foods from different food groups such as proteins, carbohydrates, fruit/veg and healthy fats. So here are some suggestions and some nutritional benefits!
 Wholemeal sandwich / wrap / pitta / oatcakes with a filling such as cheese and tomato, hummous and grated carrot, chicken salad, avocado and cream cheese, tuna mayo with chopped cucumber and red pepper, egg mayo and cress, cottage cheese and banana, grated cheese mixed with grated carrot and chopped celery mixed with a little mayo or natural yoghurt.
 Whole wheat pasta / rice / quinoa mixed with tuna / salmon and peas, tomatoes and sweetcorn or chopped chicken/turkey/beans with chopped tomatoes and olives
The slow release carbs help with fibre, keep energy levels up, contain B vitamins and magnesium. You can buy precooked grains in packs in supermarkets now. The protein fillings such as beans/chicken/fish/egg help keep us fuller for longer, reduce cravings and support growth, development, skin, bones, joints and muscles.
 Or try hunks of cheese with cherry tomatoes and veg sticks such as cucumber, carrot, babycorn with an oatcake or pitta fingers. The veg sticks will provide fibre and nutrients such as magnesium, calcium, Vitamin C and beta-carotene.
 Or cold slices of quiche or frittata. Filling, nutritious and eggs are a great source of healthy fats, iron and B vitamins and helps support healthy bones and energy.
Have a fruit / veg section in the packed lunch box such as slices of apple or pear, some berries or grapes, a banana or satsuma for example. Sticks of celery/carrots/cucumber, some small tomatoes or pepper strips. Rich in vitamins and minerals such as Vitamin C, magnesium, beta-carotene, antioxidants and potassium fruit and veg are a great addition!
Another section could include a stick of cheese or babybel or small pot of natural yoghurt / fromais frais and some breadsticks. If dairy is tolerated it is a good source of calcium and protein. Dairy alternatives could include soya or coconut yogurt or cheese.
 Another little section could include some olives if enjoyed!, or dried fruit and a few seeds or homemade or bought trail mix made with coconut flakes, sultanas, chopped apricots, oats and a few seeds. Or plain popcorn mixed with some blueberries.
 Enjoy a sweeter treat such as homemade flapjacks made with honey, chocolate rice cakes, a nakd bar, small biscuit or fruit bar.
Adults can enjoy any of the above or homemade or café bought soups and salads, baked potatoes with a filling or leftover dinner etc! Enjoy fueling yourself during the day! Anne xx