To ensure that your child has a healthy body and an active mind, their school lunch box should be filled with nutritious snacks that they will eat and not throw away.

A diet high in fats, refined carbohydrates and salt will result in a child that is physically and mentally exhausted long before homework time. In addition, an unhealthy diet early in life can lead to diabetes, obesity and heart disease later...

Lunch should provide one third of a child's daily nutritional requirements. The snacks should include protein for alertness (chicken, tuna and egg are excellent protein sandwich fillings, or serve a chicken salad), complex carbohydrates for the slow release of energy (examples are whole-grain breads and brown rice), calcium for healthy bones and teeth (avoid flavoured yoghurts as they are high in sugar) and ample fruit and vegetables for vitamins and minerals.

Kids need more energy

Children have a higher energy requirement than adults, and experts recommend that lunch boxes be filled up with smaller snacks that can be eaten throughout the day.

Many schools have two breaks during the day, so plan the lunch box contents around those meal times, and include a snack to enjoy before afternoon activities.

Children want food that is tasty and interesting, just like adults, but their palates are not as sophisticated. So when you introduce new foods be sure that their flavours are not too exotic for little tastebuds.

If your child is a fussy eater, paying attention to their lunch box enables you to ensure they are getting a balanced meal, within their tastes.

As challenging as this seems, a parent does not need to be a dietician to pack a school lunch. And how does one compete with other lunch boxes filled with cakes and cookies?

Maria Veselinovic from the Bread Basket offers these easy tips:

1.Make eating fruit fun.
Peel and section fruits into creative shapes. How about a fruit salad or fruit kebabs.

2. Reduce salt.
Many manufactured snacks like chips and processed meats are high in salt and not healthy for children. Limit these foods and rather introduce potassium-rich foods such as bananas and dried apricots. These will balance the effect of salt in the body.

3. Build on your child's tastes.
Talk to them about what foods they do not enjoy and observe what is left uneaten in their lunch box. Ask what foods other children are bringing that they would like to try. Remember that forcing your child to eat something when there is usually an alternative is just not worth the headache.

4. Save time.
Pack lunches the night before and store in the fridge or freezer so that you do not need to resort to plain peanut butter in the morning. This also gives parents time to plan school lunches properly.

5. Keep food warm.
When the winter wind whistles down the school corridor, nothing is more comforting than the thought of a warm meal. A small thermos flask is ideal for homemade soups. Add to that a slice of health bread and little tummies will be warm and happy.

6. Keep food cool.
In summer, pack lunches in a small cooler bag or include a homemade ice pack — a frozen juice bottle. This will ensure that food is fresh and crisp. Remember to use 100 percent pure juice as other juices are high in sugar.

7. Fresh fruit and veg.
Wrap vegetable sticks in a damp paper towel to keep moist. Add a dash of lemon juice to apple so that it does not turn brown.

8. Cut out junk.
Manufactured snacks in bright packaging are full of all the refined fats and sugars you do not want in your child's diet. Reduce these foods as much as possible and substitute with nuts, dried fruit and baked chips or pretzels.

9. Add a personal touch.
A small surprise in the bottom of the lunch box will make your school lunches stand out on the playground. A note, sticker, joke, or a funny face cut into fruit or sandwiches cut with a cookie cutter will nourish their little hearts too.

The Bread Basket stocks a wide range of home-baked breads and bread rolls, fresh salads, wholesome soups and delicious deli items that are ideal lunch box fillers for busy parents. Their foods are produced on the premises daily without preservatives or additives. Stores are conveniently located across Johannesburg and Pretoria. For more information, visit www.breadbasket.co.za.