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Lunch recipes


Did you know that almost 1 in 3 South African Children under the age of 5 are stunted due to poor nutrition, picky eating and/or recurrent illness? 1

It is therefore extremely important that your children are fed a healthy and balanced diet, especially when they go to school. Good nutrition is vital for their growth, brain function, performance and energy needs on a daily basis. 2

Ensure you pack a healthy and nutritious lunchbox for them so all their needs are taken care of.


Here are some tips for a healthy, nutritious and fun lunch box: 3,4

1. Start with protein

  • Turkey / ham sandwich
  • Mozzarella cheese fingers
  • Tuna / chicken mayo roll

2. Include whole grains

  • Whole wheat / brown / rye bread
  • Provita
  • Crackers / rice cake
  • Biscuits / rusks

3. Add a fruit

  • Orange / naartjie segments
  • Grapes
  • Plum
  • Apple halves

4. Don’t forget the vegetable

  • Carrot sticks
  • Cherry tomatoes
  • Cucumber slices

5. The importance of hydration

Proper nutrition should go hand in hand with exercise and adequate hydration. Don’t forget to pack a bottle of water or sugar-free fruit juice so that your children stay hydrated.

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  1. UNICEF / WHO / World Bank Group Joint Child Malnutrition Estimates. Levels and trends in child malnutrition. Joint Child Malnutrition Estimates 2019 edition.
  2. Nicklas TA, et al. J Am Diet Assoc 2008;108:1038-1047.
  3. 5 Steps to pack a healthy lunchbox. Available at: https://therootcause.com.au/5-steps-to-pack-a-healthy-lunchbox/ Date Accessed: April 2021.
  4. Pick & Mix Lunchbox Poster. Available at: https://heas.health.vic.gov.au/sites/default/files/pick-mix-lunchbox-poster.pdf Date Accessed: April 2021.