Why you should include a Sandwich in the Lunchbox

Back to School!! Which means back to early mornings, the early morning traffic, getting uniforms ready, making lunches, and the rest of the commotion. But ensuring your children have a nutritious lunch can be stressful and hard at times, however did you know how nutritious a normal sandwich containing cheese, ham and lettuce really is?

Yes, a nutritional lunch is key for growth and development of your children and a Cheese, Ham and Lettuce Sambo will pack a nutritious one!

A Healthy Lunchbox:

  • 2 Slices White Bread
  • 2 tsp low fat butter
  • 1 Slice of Cheese
  • 3 Slices of Ham
  • 25g Lettuce

-> Add 200ml of Milk and 2 Mandarins for a fully nutritious lunch.

The sandwich alone provides your child with protein (81%), fibre (14%), calcium (53%), iron (22%), folic acid (38%) among more nutrients. Percentages represent the nutrient intake of RDA of a six-year-old child.

The overall lunchbox provides your child with energy (437kcals), calcium (100%), vitamin C (100%), vitamin B1 (86%), vitamin B2 (87%), vitamin B12 (100%), vitamin A (41%), omega 3 (33%) and omega 6 (30%) of their Recommended Daily Intake of nutrients.

With the combination of all these nutrients, you will be sure to be fuelling the healthy growth, development and lifestyle of your child.

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Fruit of the Day 4: Apples!! (“)

Apples are probably the most common fruit (or at least the oldest?), however today I decided they were well worth a mention. Apples are packed full of nutrition that provide many health benefits! They are also delicious to taste and come in loads of different varieties’ :)🍎🍏🍎

Apples contain minerals such as potassium, calcium, iron and magnesium. These minerals aid healthy bones and can prevent the development of osteoporosis which can develop especially in older women.

Polyphenols are also found in apples and have great health benefits such as anti-aging. These polyphenols also have a role in fat management and can help the maintainance of weight or aid weight loss. Polyphenols in apples reduce LDL cholesterol and lower plasma total, therefore help our cardiovascular systems and reduce chance of developing lung cancer and asthma.

An average apple contains approx. 17% dietary fibre. Fibre contains properties that aid digestion and weight loss and also reduce cholesterol and the slow release of energy helps in blood sugar regulation.

Not only are apples good for our bones, cardiovascular system and digestion system but eating an apple could also mean whiter teeth :D, prevent development of neurological diseases such as Alzheimer’s disease, help prevent development of cancers, diabetes and gallstones, control irritable bowel syndrome, aid towards a healthier heart, boost your immune system and detoxify your liver!

With all these benefits, why wouldn’t you like apples ???

Fruit of the Day 3: Totally BANANAS

Fruit of the Day 3: Totally BANANAS

Bananas have many health benefits as you can see from the image above.

Bananas are high in fibre (12.2%), potassium (12%), vitamin B (21.5%), vitamin C (17.1%) and manganese (16%).

Potassium maintains normal blood pressure and helps healthy bone growth and heart function. It also plays a huge intestinal role as one banana contains approx. 467 mg of potassium, it replenishes electrolytes when one suffers from conditions such as diarrhea.

The high vitamin C and B content provide eyesight protection and help prolong your vision.

Bananas also contain beneficial bacteria that produce vitamins and digestive enzymes which help our bodies ability to absorb nutrients including calcium, therefore improving bone health.

The antioxidants in bananas have many functions also and other benefits from the nutritional content in bananas are improved kidney health and decrease in chance of certain cancers.

FRUIT OF THE DAY : 2

Feeling peckish?

Don’t know what u want?

Why not try eating a ….

GRAPEFRUIT!

An average grapefruit is made up of 73% Vitamin C, which boosts our immune system, lowers cholesterol and reduces the chance of developing any disease or illness.

Grapefruit also contain fat burning properties and research has proven that eating just half a grapefruit before each meal can stimulate weight loss.

This low calorie fruit is perfect for breakfast, lunch, a snack or any other meal you fancy!

 

Tip: Why not try grapefruit juice with breakfast!