Superfoods for a super school start

Healthy food recommendation for kids' lunchbox. Picture: ON FILE

Sending the kids back to school after the festive break is exciting and a great opportunity to supercharge their lunch choices.

This will support their energy and immunity.

Let me share with you a bunch of easy to do ideas to ensure your child’s lunchbox is a treasure trove of tasty goodness.

When children eat nutrient-dense food, their whole demeanour improves.

A good diet provides essential building blocks that will support great digestion, better immunity and excellent brain function.

Proteins, complex carbs, healthy fats and an array of macro and micro nutrients.

Excellent nutrition will support a well balanced nervous system reducing the tendency to feel anxious or have a ‘nervous tummy’.

A little mantra I use in clinic is to eat 15 different foods daily all colours of the rainbow.

This will cover a lot of bases.

Brain development is largely dependent on good quality oils such as those high in omega 3.

Using fish, quality nuts and seeds, especially chia and flax will provide your child with adequate lipids to support a healthy brain.

This is also an opportunity to remind your little ones to drink plenty of water throughout the day as a dehydrated brain is unable to process information effectively.

Concentration can be enhanced by ensuring your children have a mineral rich diet.

Utilising foods such as bone broth, green leavy veg, nuts, seeds and oats are excellent.

Mineral rich foods support bone development and can ease growing pains.

They are great for calming too and will help your child feel settled when it comes to completing focus-based tasks.

Eggs can be fantastic to include.

They are rich in choline which plays a crucial role in nervous system function and cell wall structure.

Great choices are protein such as nuts, seeds and meats, vegies and oils.

Raw veggie sticks with home made dip are excellent, as well as, snow peas, beans, carrot and celery.

The best oils to eat are coconut, olive, butter, grass-fed dripping and cold pressed Flax seed.

Avoid all other oils where possible.

Watch out for Deli meats which have many additives and preservatives.

Some local butchers make salt cured options.

Fried chip type snacks contain unstable oils that cause oxidative stress and inflammation.

Processed snacks are laced with synthetic additives, colours, preservatives and sugar.

Here are some tips.

Double dinner can be a way, cook twice the amount of health dinner to then use the next day, especially good are skewers, meatballs, veggie fritters, fish cakes.

Sunday night cook-up can be another way, making dips, nut butter and a paleo slice to be frozen or last the whole week.

In summer, cooling foods such as sushi and rice paper rolls are excellent.