The key to effective weight loss in children, teens and adults alike is to ensure that the average number of calories cut out each day is 100 and not more. Should you attempt to lose 300 calories, for example, the body goes into famine mode, storing each fat molecule in an attempt to protect the body from perceived starvation. The contents of a child’s lunchbox is vital, not only to his / her health, but also to their ability to concentrate in class.

The following options will probably not be greeted with much excitement at first, but children will become accustomed and will certainly benefit in terms of their weight, concentration and energy levels.

OPTION 1:

1. Turkey or chicken breast sandwich on whole wheat bread. Ensure that the packaging of the bread confirms that it is “whole wheat”. This is high in fibre and low in the sugars that appear in white breads

2. Sugar-free jelly sweets (jelly beans or jelly babies, for example)

3. Pretzels that are lightly salted. These are a great alternative to chips or crisps

4. Fruit juice is an essential replacement to sugar-laden sodas. Water is even better, but juices that are 100% fruit-based are a more realistic alternative. Changing the beverages in the diet plays a major role in overall weight loss

OPTION 2:

1. Low-fat crackers with ham and Emmentaler / Gruyere. Swiss cheeses are, in general, lower in fat and calories. Ham is also considerably leaner than many other sandwich fillers

2. Slice an apple and spread peanut butter on the wedges for a sweet, tasty treat. It is recommended that you sprinkle the apple with lemon juice to prevent it from going brown in the lunchbox. This will also give it a tangy, fun flavour as well as some Vitamin C

3. Find a low-fat sweet, such as a muesli-based bar or a seed bar

4. Soda should be replaced with skim (fat-free) milk. Children will get used to this milk very quickly

OPTION 3:

1. Peanut butter and jam on whole wheat bread with no butter or margarine. The peanut butter will negate any need for additional fat spreads on the bread. This sandwich gives the child the sweet taste without the high fat content

2. Fruit-flavoured yoghurts are a great addition to any lunchbox as they provide calcium and are low in fats

3. Dip carrot sticks in a small amount of caramel to make them more attractive to the younger diners

4. Water should be the beverage on at least two days of the week. Although it is likely to cause an uproar, children will soon get used to the taste and are likely to begin to crave it after some time

These options may be alternated and tweaked slightly to cater for each child’s individual needs. However, items like the skim milk, whole wheat bread and water can not be negotiated upon as they form the basis of a healthy eating plan for growing bones.