How to bolster the mighty lunchbox: FIVE FOODS YOU DIDN’T KNOW WERE SO IMPORTANT TO SUPPORT KIDS IMMUNITY By Dr Joanna McMillan
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his school term it is more important than ever before to maintain a strong immune system, so it comes as no surprise that 38% of parents say they are looking, or planning to look, for more products to support their child’s immunity now than a year ago, according to Bubs Australia. ^
Good nutrition is essential to support their immune function, helping them to ward off the frequent bugs that like to circulate around school age kids. This comes as new Bubs Australia research reveals that half of parents (49%) are concerned that their child would regularly get sick when they started school as they mix with their classmates. ^ ^
Creating nutritious lunchboxes that the kids will consume isn’t as easy as it looks; it can sometimes be a challenge to consistently come up with new ideas that are practical and quick to make.
Many nutrients are needed by the immune system including vitamin C, vitamin D, iron and zinc. In addition, they need lots of different types of fibre to fuel a healthy gut microbiome as this collection of friendly bugs is key to good immunity.
A healthy lunchbox contributes significantly to their overall nutrient intake; it keeps their energy levels up to be able to concentrate in class and give their all during sport, and it should be a fun, enjoyable part of the day, tucking into delicious foods.
HERE ARE FIVE FOODS WHICH DELIVER THESE NUTRIENTS AND ARE FANTASTIC LUNCHBOX INCLUSIONS:
1. BERRIES All types of berries, including strawberries, raspberries and blueberries, are rich in vitamin C and they are usually easy foods to get kids to eat. The fabulous red, blue and purple colours come from a group of natural plant chemicals called polyphenols. These, combined with the fibres in the berries fuel their healthy gut bugs, in turn supporting immunity. Pop them into a reusable container to snack on, blend them with milk or a dairy alternative to make a smoothie and pour into a thermos flask to keep cool, or add them to Greek yoghurt for a healthier flavoured yoghurt than bought varieties. New research reveals that half (51%) of parents agree that fruit and vegetable intake and a balanced diet are the most important factors in building their kid’s immunity. ^ ^ ^
2. HARD-BOILED EGG Egg yolks are one of few foods that provide vitamin D. This vitamin is made in our skin on exposure to sunlight, but with such an emphasis on protecting kids from sun damage, many fail to make enough, and 70 Peninsula Kids – Autumn 2021
dietary sources become more important. For younger kids you can get cute little moulds for turning hard-boiled egg into fun shapes, while older kids may happily devour a plain boiled egg. Alternatively, mash with a little mayonnaise as a sandwich or wrap filling, or chop and mix into a pasta or brown rice salad.
3. RED MEAT While I fully support the trend to eat more plant food, there is no denying that one of our best sources of both iron and zinc in the most absorbable form is red meat. For kids who have relatively big requirements for these minerals to support their immune systems as well as growth and development, giving them some red meat can really help. Always cook extra when having red meat for dinner and then slice the leftovers for sandwich or wrap fillings. Some kids may prefer a bento box style lunch keeping everything separate and slices of beef or lamb makes a perfect addition. Or, in winter, reheat a pasta Bolognese and pop it into a thermos container.