| Healthy foods to put in your kid's lunchbox |
Your kids are off to school to learn new and exciting things. To help your kids function at their best, you need to nourish their minds. Here is the top ten foods that you should consider when packing your kids' (and even your) lunches.
Blueberries are rich in bioflavonoids; these phytonutrients help to mop up free radicals which can be damaging to cells. If fresh blueberries are not available then buy frozen.
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Grapes are also rich in bioflavonoids and contain a phytonutrient called resveratrol which is associated with good heart health.
Roasted soy nuts (unsalted) are a nice alternative to peanuts, which are a common allergy to a lot of school kids. Soy nuts are also a great source of protein, which can help to stabilize their energy levels throughout the day. A healthy portion size would be one handful.
Almonds are packed with nutrients like fibre, vitamins, magnesium, iron and calcium. In fact, almonds have more calcium than any other nut — 70 milligrams (mg) in 23 almonds. They also contain essential fatty acids called omega 3, which are essential to neural development, balancing the immune system and regeneration of skin cells. Almonds are also available as a spread called almond butter. Almond butter is a nice alternative to peanut butter when making sandwiches.
Fresh apples are packed with all sorts of vitamins such as vitamin C. Vitamin C acts as an antioxidant and helps to keep capillaries and blood vessels healthy. This vitamin also aids in the absorption of iron and folate. Apples are also a great source of pectin, a form of soluble fiber that can help to stabilize blood glucose levels.
Broccoli contains phytonutrients that can help to prevent diabetes, heart disease and some cancers. They are also a good source of calcium, potassium, folate and fiber. They are great when paired with a dip such as hummus.
Kiwifruit is a great source of vitamin C and a good potassium source.
Rice cakes/crackers are a healthy alternative to potato chips. They are low in saturated fats and sugar.
A friendly reminder: Buy organic foods as much as possible because these foods are grown without potentially harmful pesticides. Pesticides may be linked with health conditions such as cancer and autoimmune diseases (i.e.Lupus).
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