As the back-to-school season arrives, it's the perfect time to think about what foods you can include in your child’s lunchboxes to nourish their invisible (but hugely important) friends – their gut microbiome.
“To create a balanced and gut-friendly lunchbox, focus on incorporating a variety of colourful foods and ensuring a mix of essential nutrients, particularly fibre,” advises Lucy Upton, one of the UK’s leading paediatric dietitians, aka The Children’s Dietitian. “Aim to include fruits and vegetables, a good source of protein, dairy or a fortified alternative, and the all-important carbohydrates for energy. Whole grains are an excellent choice to boost gut-loving fibre!”.
5 gut-loving lunchbox ideas with Lucy Upton
Back-to-school can be a very busy time. To help make getting these nutrients into your kid’s diet easier, here are some of Lucy Upton’s favourite lunchbox ideas that can be pulled together quickly.
Simple, tasty and smart snacks for kids
- Fruits and vegetables - any and as much as you’d like! Don’t forget frozen fruit and tinned fruit (in juice) can be an option, alongside fresh and dried.
- Dairy - fermented dairy options like aged cheddar, certain yoghurts and kefir are loved by your (and your child’s) gut bugs. Why not try adding some seeds and cheese into sandwiches or wraps?
- Protein rich foods - perfect for important nutrients like iron and zinc, but why not try options like beans, hummus and seed butters, for example, tahini for extra gut-loving fibre.
- Carbohydrates - an essential energy source for busy school days! You can incorporate more gut loving fibre by using wholemeal or grain options of bread pasta or rice.
Try them out like this
- Plain or Greek yoghurt with mixed berries and a sprinkle of seeds (e.g. sunflower seeds)
- Mackerel pate with oatcakes or wholegrain crackers
- Tortilla quiches – Using a wholegrain tortilla wrap as a base and a filling of eggs and any veggies, which you then bake. These are a great way to throw together a brain-boosting meal or snack option easily
- Pesto salmon pasta salad – combine wholewheat pasta with pesto packed with plenty of pine nuts or seeds, and stir through some cooked salmon
- Trail mix – combine options such as wholegrain cereal pieces, dried berries or fruit and nuts and seeds for a simple but nourishing brain-friendly snack
- Smoked salmon and scrambled eggs
- Apple or pear slices with almond butter
Made some of Lucy’s lunchboxes or snacks? Tag @biogaiauk on Instagram to let us know.
