With growing numbers of childhood obesity and diabetes we are passionate here at OLOVES to promote healthy snacking alternatives. This post illustrates a quick step guide on how to ensure your ‘little-ens’ are getting the nutrition they need in a lunch box!
Combine wholemeal bread and protein – avoiding a sugar ‘high’ “Carbs and proteins are digested and metabolized and turned into blood sugar at different rates. Carbs, especially simple carbs, become sugar anywhere from 5 minutes to 30-60 minutes after eating. The higher the fibre, the slower the carbs turn to sugar. Protein begins breaking down into sugar about 2 hours after eating. When your starches and fruits are mixed with protein, they will take even longer to turn into sugar.” – Source: diabetesaction.org
So fill wholemeal bread or a wholemeal roll/wrap with:
Step 2 Five a Day
Any raw veggies sliced into matchsticks served with some cream cheese, hummus, tzatziki
Any fruits, blueberries, apple, pear, plum, peach or a combo of fruits into a fruit salad pot.
Top tip: Freeze berries, banana slices or grapes before packing into containers – they will defrost by lunchtime but keep the lunchbox cool
Step 3 Snacks
Savoury options: OLOVES – Excellent choice (and half the salt of Crisps), unsalted popcorn, wholemeal breadsticks.
Sweet option: Homemade flapjacks, homemade muffin/scone. We LOVE Gwyneth Paltrow’s sweet potato muffins!
“Juice is almost always immediately turned to sugar, which is why we don’t advise juice be in your food plan at all – or rarely.” Source: diabetesaction.org
There was a breakfast TV report this morning (16/06/14) about Dentists removing children’s milk teeth due to juices and sweets. A carton of apple juice has the same amount of sugar as a can of coke!
So instead of fruit juice pack:
Pure fruit juice smoothie, preferably homemade
Watermelon is also fantastic thirst quencher!
Why Olives are Good to Eat
Anti Inflammatory and Anti Cancer benefits
Just one cup of olives is a great source of iron – 4.4mg.
Olives provide essential vitamins and amino acids.
Olives are a great source of Vitamin E
Olives are a source of dietary fibre as an alternative to fruits and vegetables
High in Vitamin E and small amounts of other minerals and vitamins.