Boxing Clever! by Dr Justine Butler

How to make a lunchbox as healthy and tasty as possible.

 The VVF reckons that a healthy lunchbox is a vegan lunchbox! It should contain a wide range of plant-based foods, including whole grains, pulses, fresh fruit and vegetables, nuts and seeds. It will provide a rich supply of vitamins and minerals and contains good sources of essential fatty acids, including omega-3). It also provides disease-busting antioxidants and fibre which protect health.

An unhealthy lunch box contains highly processed foods such as crisps, cakes, biscuits and chocolate bars and animal-based foods such as red meat, poultry, eggs and dairy products. They have high levels of saturated fat, animal protein, cholesterol, salt and sugar – associated with obesity, high blood pressure, heart disease, diabetes and certain cancers. Sadly, these baddies all too often make up the lunch box, which is part of the
reason why today’s children are so unhealthy.

The VVF’s simple suggestions for improving your kids’ lunch.

Ditch the white bread and crisps and switch to wholemeal bread sandwiches, wraps or pitta bread pockets filled with:

• bean or mushroom paté
• smoked tofu
• nut butter (cashew, almond or peanut)
• hummus (chick pea dip)
• spicy kidney beans
• falafel (savoury rissoles made from chick peas)
• avocado and walnut
• left-over nut loaf, sliced

These tasty fillings provide plenty of protein, ‘good’ fats, complex carbohydrates, B vitamins, vitamin E and minerals including calcium, zinc and iron – nutrients important for growth and development.

Boost the vitamin content by adding any of the following:

• shredded lettuce and other salad leaves such as rocket, baby spinach or watercress
• sliced cucumber
• sliced tomatoes
• grated carrot
• thinly sliced peppers
• coleslaw made with dairy-free mayonnaise (such as Plamil brand, available from special foods section in large supermarkets and health food shops)
• sweet corn
• fresh parsley, coriander or chives

These additions provide fibre and antioxidant vitamins A, C and E that protect health and fight off illnesses and disease.

Other tasty snacks to boost the nutritional value include:

• Vegetable sticks: carrot, cucumber, celery, baby corn, pepper etc.
• A handful of cherry tomatoes
• Dried fruits: mini-boxes of raisins or packets of apricots
• Mixed unsalted nuts and seeds: cashews, almonds, Brazil nuts with sunflower and pumpkin seeds
• Fresh fruit: apple, orange, grapes, apricots, plums, pomegranate… be adventurous!

Drinks – it’s very important to keep your child’s fluid levels up – secondary schools in particular don’t always provide drinking fountains and sugary/fizzy drinks are a major contributor to weight gain and tooth decay. Water is best but home-made fruit smoothies or unsweetened fruit juice are good alternatives.

A nutritious meal will help your child concentrate, will establish life-long healthy eating habits that will protect them from disease both now and in adulthood.

Copyright 2008 Dr justine Butler. For more information, advice and guidance, contact the Vegetarian & Vegan Foundation at 8 York Court, Wilder Street, Bristol, BS2 8QH, UK, by phone on 0117 970 5190 begin_of_the_skype_highlighting            0117 970 5190      end_of_the_skype_highlighting 9am-6pm, Mon-Fri, or by e-mail.