As a parent, we’re sure you want to do all you can to ensure your child has every opportunity to excel. Sending them off to school with a brain-boosting packed lunch that will keep them energized through the day is a great way to make sure they make the most of school, so follow The Tutoring Center in Whittier’s tips on putting together the perfect packed lunch.
Your child needs energy to get through the day and maintain their focus and attention. Not all carbohydrates offer energy in the same way, however, so it’s important to pick the right ones. Complex carbohydrates with low glycemic indices release their stored glucose slowly, and so provide stable energy over a long period of time. This avoids peaks and troughs in blood sugar that have been linked to attention problems and hyperactivity. Good healthy carbohydrate sources include whole grain bread and pasta, brown rice, and more exotic choices such as quinoa.
Protein is essential for building developing bodies and brains, and it is also digested more slowly than carbs, helping your child feel full for longer. Healthy protein choices include lean meats such as turkey and chicken breast, fish, eggs, dairy products, nuts and seeds, tofu, and pulses such as beans and lentils.
Fruit and vegetables
These are of course the cornerstone of a healthy diet, supplying the vast majority of the vitamins and minerals your child needs to develop and stay healthy and strong. Make sure you include a few cups of a variety of vegetables in each lunch, whether that’s a salad, carrot and cucumber sticks, or if they’re cooked into a meal like chili or pasta with sauce. Fruit is the healthiest way to satisfy a sweet tooth; include a piece of fruit for dessert rather than a candy bar or sugary snack.
Dairy isn’t just a great protein source, it’s also rich in calcium (vital for bone health amongst other things) and many other nutrients your child requires. If your child happens to have a dairy intolerance, there are many substitutes available. Be careful when picking these, however, as many substitute milks (coconut milk, rice milk, etc.) don’t provide anywhere near as much protein or calcium as cow’s milk. Soy milk is a good choice, and many brands are even enriched with extra vitamins.
Sending your child off to school with a bottle of water is a must, as drinking throughout the day is necessary if they’re to remain focused and feeling good. Unfortunately, many schools don’t encourage children to drink enough, so be sure to be very clear with them that they need to sip water throughout the day even if they aren’t feeling that thirsty.
If you can make sure that your child gets some of each of the above category in every lunch, they’re sure to be happy, healthy, and hard at work.
If you feel your child could benefit from a little extra support with their studies, don’t hesitate to contact The Tutoring Center. We offer Geniuses in Training academic programs that target any areas of struggle to help your child flourish. Call (562) 699-0218 to schedule tutoring in Whittier today.