The following was posted on the Weight Loss Coaching For Kids and Teens Blog as a two part blog entry.

Part 1

Parents play an important role in the health of their children. Why? Because they have the most influence over what their kids eat. That said lets look at the best lunch box ideas for kids lunches.

• Fruit – You can’t go wrong with one or two pieces of fruit. Plenty of vitamins and minerals, carbohydrates to fuel energy and low in calories.
• Low fat milk – This is a good way to get their calcium needs met. If weight loss is the goal then low fat or skim milk should be used. Milk also contains plenty of protein, carbohydrates and electrolytes for rehydration.
• Wholegrain sandwich - the humble sandwich can be fantastic or terrible for weight loss depending on what foods you use. Wholegrain bread is important for fibre, controlled blood sugar levels and a greater sense of fullness so the kids won’t go and eat junk food. The sandwich should me filled with low fat meats, tomato, lettuce, low fat cheese, carrot and any other vegetable you can think of – they are all great.
• Nuts – This is a good snack for recess or afternoon tea. Nuts can be great because some of the calories they contain can’t be digested by the body which is great for weight loss. There are some important things to consider though. Firstly, go for raw nuts as they are lower in calories and are more filling. Also, don’t give your kids (or yourself if you’re a teen reading this) too many. A small handful is enough.

In the next post I’ll go over the foods to avoid putting in a kid’s or teenager’s lunchbox.

Part 2

Following up the last post on the BEST lunch box ideas, today we are going to look at lunches that kids and teens should avoid if weight loss is the goal.

Avoid the following:

• Processed meat sandwiches. Salami, devon, berlina and the other processed meats are loaded with fat, salt and other chemicals to help it stay artificially preserved. Not only is it high in calories but the chemicals can cause allergic reactions – things as minor as headaches and itches all the way up to asthma attacks. Avoid and choose lean, fresh cuts of meat.
• White bread. The main issue with white bread is that it is low in fibre, not very filling and lacks the nutrients that wholemeal bread contains. As a rule, bread is not an ideal food source for weight loss but if you do eat it, eat wholemeal bread.
• Fruit juices. These are common in kids lunch boxes but it is a mistake. They are highly processed and full of sugar. Fruit is a much better option.
• Junk. Put simply, avoid chips, chocolate, lollies, crackers, cakes and muffins.
• Processed foods. Keep the lunch box as natural as possible. The more man has interfered with it, the worse it is to eat. No sugary ‘fruit bars’ that claim to be healthy.
• Pizza. This is an interesting one. Pizzas traditionally are loaded with fat, carbs and calories. But they don’t have to be. A healthy pizza with wholemeal base, vegetables, lean meats and small amounts of cheese can actually be a great meal for a healthy growing child or teenager.

There you have it. The above are foods that should be avoided in lunch boxes for kids and teenagers.