Roxy Jacenko’s kids’ nutritionist shares the five best lunchbox snacks for kids: ‘These tick all the boxes’
- Paediatric nutritionist Mandy Sacher has revealed the five best lunchbox snacks
- The nutritionist counts Roxy Jacenko’s children Pixie and Hunter among clients
- She said the best things to look out for is that they are free from nasties and MSG
- Mandy shared the four-step formula for the perfect sandwich for lunchboxes
A celebrity paediatric nutritionist and food author has revealed the five best lunchbox snacks for kids, and said they tick ‘all the boxes’ when it comes to being well.
Mandy Sacher – who counts Roxy Jacenko‘s children Pixie and Hunter among her clients – said that whether it’s during the holidays or term time, snacking is a ‘huge part of our kids’ day’.
But some supermarket options are more nutritionally sound than others.
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A celebrity paediatric nutritionist and food author has revealed the five best lunchbox snacks for kids, and said they tick ‘all the boxes’ when it comes to being well (Mandy Sacher pictured)
The first snack Mandy picked out is Boulder Canyon Avocado Oil Classic Sea Salt Chips, which are cooked in the heart-healthy avocado oil (pictured)
‘I have headed back to the supermarkets to share my top five approved lunchbox snacks. These tick all the boxes and your kids will love.’
The first snack Mandy picked out is Boulder Canyon Avocado Oil Classic Sea Salt Chips, which are available for $17 for two big bags from Woolworths.
‘These are cooked in avo oil and contain no nasties,’ Mandy said.
Avocado oil is a heart-healthy oil, high in oleic acid, which is an unsaturated fat. It contains vitamin E and also helps the body absorb other fat-soluble vitamins.
The second snack she loves to buy for her own kids and the children of her clients is Ceres Organics Brown Rice Crackers ($3.20), which have no MSG or ‘nasties’ (pictured)
The second snack she loves to buy for her own kids and the children of her clients is Ceres Organics Brown Rice Crackers ($3.20).
‘These have no MSG or nasties but add a crunch to any lunchbox,’ she said.
Next, Mandy loves the Serious Popcorn Certified Organic in Sea Salt ($8.99), because it doesn’t have any artificial flavourings or sweeteners.
She is also a fan of the Karma Bites Popped Lotus Seeds in Himalayan Pink Salt ($3) and Blue Dinosaur range of paleo bars (both pictured)
She is also a fan of the Karma Bites Popped Lotus Seeds in Himalayan Pink Salt ($3).
‘For something different, you could try these as they have no nasties,’ she said.
Finally, she loves the Blue Dinosaur Paleo Bar range ($3.50), which comes in an array of different flavours including lamington and banana bread.
‘The sugar content comes from dates, so it’s naturally sweetened and contains no nasties,’ she said.
‘They are perfect for school or camps.’
‘The perfect school lunch sandwich includes two wholegrain or sourdough bread slices, one form of protein, one healthy fat and two to three vegetables,’ Mandy said (pictured)
The perfect school lunch sandwich
* WHOLEGRAIN OR SOURDOUGH BREAD: Slow release carbohydrates help to stabilise blood sugar levels.
* PROTEIN: Lean meat, salmon, tuna, egg or tofu will help with alertness and endurance.
* HEALTHY FATS: Things like sunflower seeds, avocado and pumpkin seeds increase satiety, help to stabilise kids’ moods and boost their concentration.
* VEGETABLES X 2-3: Foods such as capsicum, carrot, mashed potato and cucumber contain fibre, vitamins and minerals kids need to keep their immune systems healthy.
Previously, Mandy shared the formula for the perfect school sandwich, explaining where most parents are going wrong with their prep.
‘The perfect school lunch sandwich includes two wholegrain or sourdough bread slices, one form of protein, one healthy fat and two to three vegetables,’ Mandy wrote on her blog.
The paediatric nutritionist explained that if you stick to this ratio, you ‘will give your child everything they need to learn throughout their day’.
According to Mandy, this formula ‘ticks all the food group boxes as well as the quantities that should be included in a sandwich for children’.
The wholegrain or sourdough bread is a slow release carbohydrate that helps to stabilise blood sugar levels, while the protein will ‘help your child with alertness and endurance’.
Mandy said her favourite proteins for kids are lean meats, salmon, tuna and egg.
If they are vegetarian, she is also fond of tofu.
Elsewhere, the healthy fats both increase satiety, help to stabilise kids’ moods and boost their concentration.
Meanwhile, the vegetables contains the fibre, vitamins and minerals they need to keep their immune systems healthy.
For these two categories, Mandy said she is a fan of sunflower seeds, pumpkin seeds and avocado for healthy fats, and mashed potato, capsicum, carrot and cucumber when it comes to vegetables.
With regards to what most parents get wrong, the expert said too often she sees lunchboxes which are lacking in protein.
‘A low-protein lunch can have a negative impact on a child’s ability to concentrate and their energy levels,’ Mandy said.
‘As well as this, with so many pre-packaged options on supermarket shelves, it’s easy to lose track of what foods have too much hidden sugar.’
When it comes to what most parents get wrong, the expert (pictured with her children) said too often she sees lunchboxes which are lacking in protein
If you want to include a healthy but delicious snack in your child’s lunchbox, Mandy also has a few recommendations.
Among her favourites are banana bread, which is rich in healthy fats, iron and protein, and raspberry and pear muffins.
The expert also recommends you make your own apricot and coconut muesli bars, instead of buying them.
When it comes to shopping for children in general, Mandy recommends a few things.
‘If your child loves bread, yoghurt, crackers or cheese, focus on buying the most nutritious option,’ she said.
‘I always stress to families the importance of reading and understanding nutrition labels.’
She also advocates that parents plan ahead and get their kids involved in the weekly meal plan.
That way, you and they are less likely to fall into a trap of eating something unhealthy or quick and easy.
Lastly, Mandy said you should go fresh where possible and instead avoid single serve portions of foods like crackers, biscuits and cheese.
‘Often packed with preservatives, sugar, salt and added flavourings, kids will choose these brightly packaged, flavourful options over fruit or veg every time,’ she said.
Instead, you should limit these and buy fresh fruit and vegetables in bulk.