HERALDSUN.COM.AU MONDAY, FEBRUARY 1, 2016 FEELING GREAT 53

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Solving lunch boxbattlesTHE new school year

has begun and theprospect of packingaround 200 schoollunches (and that’s

just for one child!) for 2016 is daunting.

What is in the lunch box can affect a child’s concentration levels and learning ability.

Dietitian Melanie McGricesaid lunch boxes accounted for about half of a child’s nutrition for the day.

“What is packed into thatlunch box has a big impact on a child’s overall health and wellbeing,” she said.

Lunch should be designedaround the three core ingredients — protein, vegetables and wholegrains.

Something like a roast beefand salad sandwich, or a roll or wrap filled with salad, vegetables, cheese or cream cheese, lean ham, beef, chicken or tuna ticks all the boxes.

“Get the portion size right,”Ms McGrice said.

“For example, a serve of vegetables is half a cup of cooked veg, or 100g of cooked protein. And ensure variety by including red meat about three times a week for iron and zinc, fish twice a week for omega-3, and legumes twice a week for prebiotic dietary fibre.”

For snack, round out the food groups by including some dairy and fruit.

Despite what your child says, most of the other kids don’t have lunch boxes full of chips and chocolate.

But Ms McGrice said somelunch boxes definitely don’t support a child’s learning.

“Research has shown it hasa big impact on their concentration levels and learning ability if kids have food that is really high GI and sugary. They find it really difficult to be able to concentrate,” she said.

It’s also important to get

children, especially picky eaters, involved in choosing, preparing and packing their lunch box.

LUNCH BOX LEFTOVERSTry these delicious and nutritious lunch box ideas (that don’t have to be reheated) using your dinner leftovers. ● Leftover roast lamb can be sliced and used in a pita pocket spread with hummus, lettuce and carrot.● Leftover rissoles or meatballs can be sent as a

healthy burger on a wholemeal bread roll with sliced cucumber, lettuce and tomato sauce.● Leftover vegetables can be used to make a salad, simply add fresh salad leaves and a protein-rich food such as a hard-boiled egg, tin of three bean mix or cheese cubes.● Stir-fry leftovers such as beef strips and vegetables can be enjoyed cold as a salad, simply mix through leftover rice or noodles.● Leftover fried rice is perfect for the lunch box. Add a

protein-rich food such as leftover diced meat, chicken or egg omelet. ● Chop leftover roast meat and roast vegetables into bite size pieces and mix with nutrient-rich salad leaves.● Use leftover rice and stir through cooked egg, grated cheese, small tin of corn kernels, chopped capsicum, celery, snow peas and soy sauce for an instant fried rice. ● Cook a few extra beef or chicken skewers at dinner and make into a wrap or sandwich with salad.

Kids need ahealthy mix of

foods in their lunch

box to be ready to learn, writes

MICHELLE POUNTNEY

FOOD SAFETYLunch boxes need to stay cool because they are storing food for several hours, often on a hot day.

● Buy an insulated lunch box or one with a freezer pack, or include a frozen water bottle or drink to keep food cool.● If you prepare lunches the night before, store them in the fridge or freezer and ensure you follow hygienic food preparation practices.● Perishables such as dairy products, eggs and sliced meats should not be packed if they have just been cooked. They must cool in the fridge overnight.

WEEK THREEWITH STEVE MONEGHETTI

TRAINING:WEEK THREEMonday: 25min walk

(2.5km)Tuesday: Rest

Wednesday: 10min walk

(1km), 10min run (about

1.5km), 10min walk (1km)

Thursday: Rest

Friday: 15min walk (1.5km)

Saturday: Rest

Sunday: 15min walk

(1.5km), 15min run (about

2km), 15min walk (1.5km)

WE have setourselves a goaland started the

process of achieving it by following a training program.

However, this process willonly work if you establish a routine and consistently follow it.

Endurance events are allabout patience and perseverance and I know that you can understand the need for this on race day, but in my mind it is just as vital to establish it in your training and preparation, especially early on.

It is a bit like the old saying that practice makes perfect. With my running group I am always talking about putting a consistent block of training together and when I look in their training diaries that is what I focus on, not the “super” one-off session they are keento show me. An inconsistent approach to training will surface on race day and result in a less enjoyable experience and ultimately an inconsistent run.

When people ask me if Iwas a type of animal what type would I be, I say a

tortoise. I love that old tale about the tortoise beating the hare and demonstrating that in the end slow and steady wins the race. It resonates well here as evidence of what I am talking about. It is not how fast you are in walking or running during training but your

ability to get the work done as set out in the training program; day after day, week after week until it becomes so ingrained that you can do it without effort and, eventually, with enjoyment. Why not try it this week? When you are exercising, do it with a smile on your face and notice how much easier it seems and how people look at you with envy.

The focus is on the weekend walk/run. Just like on Wednesday, the walk at the start and finish allows your body to warm up and cool down but it also adds to the time you are out exercising to help build up that endurance.

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