In order to maintain your child’s ENERGY and CONCENTRATION, stick to foods that are naturally sugar and chemical free, are low/medium glycaemic foods for sustained release and add slow release carbs to their meals. Sensible snacking is the key to sustained energy and focus! Sugar and synthetic foods work against both and leads to major dips in energy and concentration, as well as attacking the immune system!
Start their day off with a combination of protein and slow release carbs. The protein switches on their brain and the slow release carbs are delivered over a longer period of time, giving them more manageable energy instead of a quick buzz that short circuits them. Make them eggs and toast, oats with honey and cinnamon, french toast (with rye bread) and grated white cheese. A glass of milk or water. Even rooibos tea with a 1/2 tsp of honey.
THE FOLLOWING COMBINATIONS OF SNACKS PROMOTE AND MAINTAIN ENERGY AND CONCENTRATION: pack 2-3 of these options into a lunchbox per day.
Always combine the following snacks with a small bottle of clear water or homemade rooibos ice tea (see my recipe page for all recipes)
- Rye/wholewheat sandwich with coconut oil instead of butter (yes! its good for their brain) + shredded grilled chicken breast with lettuce/kale/cucumber/white cheese/cottage cheese/marmite not Bovril OR turkey/chicken cold mean (pure) OR turkey bacon (Look for no msg) OR tinned tuna (in water)
- Handful (child’s) of lean ostrich/game/beef biltong sticks + 1 orange/half Cup paw paw
- Handful (child’s) of sundried raisins + handful of unsalted raw almonds/cashew nuts
- 1 tablespoon homemade nut butter (recipe page) or almond butter or sugar free (nature’s choice/black cat yellow lid) peanut butter + ½ medium banana (green tips, keep skin on in lunch box)
- 1 cup unsweetened greek yoghurt + handful sunflower seeds + small handful of grapes (use a swirl of raw honey to sweeten if you need to)
- matchbox hard white cheese (mozzarella/tussers) + 1 cling peach
- Homemade fruit smoothie: ½ cup full cream greek yoghurt; 1 cup berries; water & ice blend till smooth (adding oat bran is optional, (fibre is just as important for young ones)
- 1Cup homemade air popped popcorn (use coconut oil to pop it in and himalayan sea salt) + 1 cup fruit (strawberries/nectarine/peach)
- 5 baby carrot balls/1 carrot cut into strips + grilled chicken strips from dinner (childs palm size)
- 30g sundried mango/pawpaw strips + handful unsalted nuts (almonds; walnuts or cashews)
- 2tbsp low fat cottage cheese + 1 brown rice cake + 1 slice turkey cold meat/chicken bacon (NO MSG)
- Sweet potato slices, slice thinly, roasted in coconut oil at 110deg till brown (do while you cook dinner) + 1 matchbox hard white cheese
- 2 small homemade meatballs (lean mince) + 1 cup cucumber sticks
- 200ml full cream milk + 1 peach/naartjie
- 1 ryvita + 1tbsp black cat/yum yum/ peanut butter + 1 plum
- 1 cup MEXICORN nacho’s (lightly salted flavour) with 1 tbsp low fat cottage cheese.
- 2 Homemade energy balls (see recipe) + 1 cup greek yoghurt
- 2 fishcakes (made with tinned tuna or fresh hake, quinoa and rolled into patties and baked in oven) + cut up baby potatoes with skin on (roasted or steamed)
The following foods will DRAIN your child’s energy and concentration levels and should be avoided in lunch/snack boxes!
- Coke or any fizzy cooldrinks, diet cooldrinks, flavoured water, energy drinks and juice!
- White breads and white crackers (as these convert straight into sugar!)
- ANY Sweets. No chips with strong flavourants (BBQ/spicy/chutney). Use Mexicorn or homemade sweetpotato chips
- Pies or take aways
- Yellow/processed cheeses
- Energy bars (unless homemade)
- Flavoured muffins–store bought, chocolate/blueberry/caramel– rather homemade bran.
- TAKE AWAYS! loaded with horrible spices, preservatives and chemicals!