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The Lunch Box

Packing a lunch box for you child can be a daunting task. There's lack of time, lack of inspiration, fussy children to name a few of the barriers to happy lunch boxing.


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The lunch box is an important part of ones eating. For children its often most of their meals for the day. My little boy will sometimes have 5 of his 6 meals at nursery school. We should therefore try to plan the lunch box to ensure it contains foods from all the food groups.


In 24 hours I would like my child to eat:

  • 2 servings of meat/meat alternatives

  • 5 servings of vegetables and fruits

  • Cereals and grains with each main meal

  • 2-3 servings of milk/milk alternatives

Plan the lunch box so the between breakfast and dinner these are covered!


Here are some ideas...

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Cereals and grains:

Sandwiches/wraps/bagels

Hot-cross buns

Scones

Muffins

Pasta salad

Potato salad

Cous cous salads

Crackers

Rice cakes


Vegetables and Fruit:

Add tomato, cucumber, lettuce etc to sandwiches if you are allowed

Add roasted veg to salads

A salad

Veggie sticks - these are often better accepted with a dip like hummus or mayonnaise.

Fresh fruit

Dried fruit

Canned fruit

Gerkins


Meat and Meat alternatives:

Add chicken, tuna, egg, peanutbutter, roast beef, ham

Hummus

Biltong

Sliced chicken or other cold meats

Boiled egg - watch the smell!

Meatballs


Milk and Milk alternatives:

Add cheese to a sandwich or grated cheese to a muffin/scones - this can be cream cheese or a harder cheese like cheddar/gouda

Serve cheese muffins/scones

Add feta to salads

Blocks of cheddar cheese or wedges of cream cheese like Kiri/Melrose

Yoghurt

Drinking Yoghurt.


Trouble shooting

Soggy sandwiches? Wrap the sandwich in some paper towel.

Soggy cheese and tomato sandwiches? - Wrap the sandwich in some paper towel and salt the bread not the tomato.

Warm lunch? - Pack an ice brick into the lunch cooler bag

No time? - Prepare lunch boxes the night before



Let me know what works for you, and please share your own ideas. We can never get enough inspiration for the lunch box.





 
 
 

Comments

Terms and Conditions

When nutritional advice is provided face to face or through telehealth or web-supported platforms (including but not limited to Zoom, Microsoft teams, Skype or Telephonic) I understand that these platforms will be used to provide healthcare services to me, and that the usual consent processes are followed.

I understand that the consultation will be done in person or via video/internet conferencing technology and I agree to this.
Practicalities: The telehealth or web-supported consultation is done through a two-way video whereby the registered dietitian can see my image on the screen and hear my voice. I may ask questions and seek explanation from the dietitian regarding the methods and processes of telehealth and I may at any time ask that the telehealth consultation be stopped. I also acknowledge that if I request for the session to be stopped that it might not be in my best interest and I therefore release the practice from being legally liable for this. Any paperwork exchanged will be provided through electronic means. I understand that telehealth may
have limitations, such as data- and internet failures (e.g. dropped calls or bad reception).  

I understand that all available information and all vital information regarding my medical conditions, diet, nutrition, and lifestyle need to be disclosed to the dietitian. I acknowledge and accept the risks of nondisclosure. I understand and consent to the telehealth consultation being recorded.

I understand that scheduling or partaking in a consultation implies consent. I voluntarily consent to this and I understand the implications there of.


Reimbursement:
Please note that accounts are to be settled at the time of the appointment.  For tele-health / web based consults, fees are due prior to the appointment.  If I would like the practice to submit my account directly to my medical aid then this needs to be agreed and benefits confirmed prior to the appointment.  Consultations done in hospital will be submitted directly to my medical aid.  If, for any reason, my Medical Scheme does not pay all or any of the fees charged for treatment rendered, I undertake to pay all amounts outstanding on demand.

Accounts not settled within 60 days of the treatment date will be handed over for ERGOMETRIX (PTY) LTD for collection.

I the undersigned hereby authorize the practice to release my medical record including patient history, office notes, test results, radiology, films, referrals, consults, billing records, insurance records, and records
received from other health care professionals to my medical scheme, to other healthcare providers involved in the patient care and for legal purposes.

I understand and agree that my personal information which is used or disclosed pursuant to this Consent, may be subject to re-disclosure by the Receiving Party and may no longer be protected by law.  It is the responsibility of the Receiving Party to maintain the confidentiality and safety of the personal information.

I have the right to withdraw this Consent in writing at any time.
I acknowledge that such a revocation is not effective to the extent that the Disclosing Party has relied on this Consent and time period specified to use or disclose my personal information. I acknowledge that any prior agreement I have made to restrict or limit the disclosure of information about my personal information does not apply to this Consent.

I have read (or have had read to me) this Consent, and I agree to its terms as indicated by my
signature below.

The practice makes use of electronic communications for sending out statements, appointment reminders and for patient centered communication. I hereby consent to having private healthcare information communicated via email and text messaging.  

Please note: Appointments not cancelled will be charged.

The Atrium Lifestyle Centre

10 Old Main Road, Gillitts, 3610

Durban, KZN, South Africa

​

Megan Marshall

Tel: 060 757 - 6350

megan@teenitummies.com

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