The Faithful to Nature Guide to Fuss-free & No-Nasties Lunchboxes

Packing a nutritious and wholesome lunchbox is essential for maintaining energy levels and supporting optimal growth and development, especially for children. At Faithful to Nature, we believe in providing you and your family with food that is free from harmful additives and nasties, to ensure that every bite is packed with goodness. In this guide, we will explore what to avoid in your child’s lunchbox, the importance of balancing macronutrients, and also give you a handy portion size guide for different age groups.

What to Avoid: Nasties We Don’t Allow in Our Food Products
When it comes to selecting food items for your lunchbox, it’s important to steer clear of certain ingredients and additives that can be harmful to your child’s health. We take pride in carefully curating baby and kids products that exclude nasties – we do not allow any of the following pseudo-ingredients in any food products listed on FtN:

  • Artificial Preservatives: such as BHA, BHT, and sodium benzoate, which are commonly used as preservatives in most products. These artificial preservatives have been linked to adverse health effects and should be avoided.
  • Artificial Flavours and Colourants: Food items that contain synthetic flavours and colourants may contribute to hyperactivity and other behavioral issues in children. Rather opt for natural alternatives like fruit extracts and vegetable-based ingredients.
  • High-Fructose Corn Syrup: This highly processed sweetener has been linked to obesity, insulin resistance, and other health problems. Choose products lightly sweetened with natural alternatives like honey or maple syrup.
  • Trans Fats: Trans fats are commonly found in processed foods and are known to increase the risk of heart disease. Check labels for hydrogenated oils and opt for snacks and spreads that use healthier fats, such as avocado oil or olive oil.
  • Artificial Sweeteners: Artificial sweeteners like Aspartame and Sucralose are often used as low-calorie alternatives to sugar. However, research suggests that they may have negative effects on gut health and metabolism. Choose products lightly sweetened with natural alternatives like Stevia, Xylitol, Erythritol, Fructose Or Monk Fruit extract.

Balancing Macronutrients: Protein, Good Fats, and Carbs

A balanced lunchbox should include a combination of macronutrients to provide sustained energy and support overall health. Here’s a breakdown of each macronutrient and its importance:

  • Protein: Protein is crucial for growth, repair, and maintaining a healthy immune system. Include lean meats, fish, eggs, legumes, or plant-based sources like tofu or tempeh in your lunchbox. Nuts, nut butters and seeds are also good sources of plant-based protein.
  • Good Fats: Nutrition-building fats are essential for brain development and overall well-being. So it’s good for your little boy or girl to include foods like avocados, nuts, seeds, and olives to provide a dose of beneficial fats. Avoid ultra-processed snacks that are high in toxic trans fats.
  • Carbohydrates: Carbohydrates are the body’s main source of energy. Opt for complex carbohydrates like whole grains, fruits, and vegetables, which provide essential nutrients, fiber, and slow-release energy. Limit refined grains and sugary snacks, as they can cause glucose spikes followed by energy crashes.

Portion Size Guide for Different Ages
When packing your young one’s lunchbox, it’s important to keep in mind that proper portion sizes are vital for ensuring that they receive adequate nutrition without overeating. Here’s our guide for different age groups:

  • For Preschoolers (3-5 years) Aim for about a quarter of an adult’s portion. It should include a protein source the size of the child’s palm, a cupped (child’s) handful of complex carbohydrates, a thumb-sized portion of nutritional fats, and a serving of fruits or vegetables.
  • School-age children (6-12 years) Increase the portion sizes slightly to accommodate growing bodies. Include a protein source the size of the child’s palm, a child’s fist-sized portion of the complex nutritive and everything they need to strengthen their health and not just fill up their stomach.

When it comes to lunchboxes, it’s important to prioritize wholesome, nourishing foods that are free from harmful additives. By avoiding artificial colourants, flavours, sweeteners, preservatives, and refined sugars, you can make better choices for your child’s health and well-being. Balancing macronutrients, including protein, good fats, and carbohydrates, ensures sustained energy throughout the day. Remember to adjust portion sizes according to age and individual needs. FtN makes it easy to create fuss-free and no-nasties lunchboxes – we thoroughly check ALL the ingredients and sourcing for every single product on our website, so you can trust that our food & snacks are better for your little ones.

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