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As we reach mid August, preparations are well underway for the new school year...some tips in this weeks Examiner article on Healthy Lunch Box options for your young students!

Posted by Eamonn Brady on

Back to School             

Healthy Munch for Lunch

Including more fruit and vegetables in children’s diet will improve growth, development and vitality and prevent a range of chronic diseases such as type 2 diabetes, heart disease, high blood pressure and cancer in later life. Research shows that the more fruit and veg are available and easily accessible for children, the more likely they are to eat them. Therefore if fruit is chopped up and ready to eat, children will eat more of them. There is evidence that children need to try new fruits and vegetables up to eight or nine times before they are liked or accepted.


Avoid the post lunch dip

Many students experience fatigue or a dip in energy after lunch. High-protein lunches produce greater alertness and more focused attention, whereas lunches that are high in fat tend to lead to greater fatigue, sleepiness and distraction. Chicken, tuna, lean beef and eggs are examples of lunch options that are high in protein and low in fat.


Lunch box tips

Milk or water are best as drinks. Sugar free squash (one part squash to four parts water) is better than sugary minerals. Always opt for brown or wholegrain bread rather than white bread for sandwiches and rolls; they are higher in fibre and will keep your child fuller for longer. Cut sandwiches into fingers, squares or triangles for a bit of variety. For fillings, cucumber, tomatoes and apples are tasty. Convenience snacks are high in fats, salts and sugar so should not be eaten on a regular basis. Include a piece of fruit every day. Vary the fruit every day; examples include grapes, plums, peaches, bananas, orange segments, apple slices and kiwis (cut in half and eaten with a spoon). A good tip to prevent a sliced fruit going brown during the day is to sprinkle lemon over the sliced part. Try to include something from the dairy group every day which could include milk, yogurt or cheese. For variety, try cheese slices, cubes, triangles or grated cheese. Encourage your child to help you make their lunch or even to make their own lunch. Children are more inclined to eat it if they had a part in making it.


Back to School Event on Fri Sep 6th (Freebies and tasting and offers)

On Friday September 6th, Whelehans Pharmacy in conjunction with Irish Nutrition Company Revive Active are having a back to school event where you will have free tastings of the superb Revive Active range which has options for children and adults. Whelehans will have free samples, offers and tastings on the day in both our pharmacies. Call in on the day to either of our pharmacies (Pearse St or Clonmore Mullingar) and keep an eye on Whelehans Facebook and other social media pages for more details.


Disclaimer: Health supplements are not a substitute for a balanced diet.

For comprehensive and free health advice and information call in to Whelehans, log on to or dial 04493 34591 (Pearse St) or 04493 10266 (Clonmore).

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