I have a confession. I broke my dry January promise today.

Not because of a celebration or a major disaster but because Belle spent her life savings on a dancing, musical elephant.

We’d gone to Phoenix and despite being tempted by a series of cool geology toys (so close!) she sniffed out the elephant on a high shelf at the back of the shop.

It shakes its head and sings, “Do your ears hang low?” I knew it would drive me around the bend but Belle looked at me with those huge puppy-dog eyes, strategically cradling her broken arm ... I couldn’t say no. I should have ...

After listening to it on repeat for three hours, I was ready to institutionalise myself. And that was without elephant boot camp.

Before we knew it, Chloe and I were dancing along with a full routine directed and videoed by Belle. In approximately 200 takes, we had satisfied her requirements. Afterwards, I checked myself into the Mid Atlantic Wine Institute — naughty I know, but the warm and fuzzies assisted me greatly with bedtime and lunch boxes!

I don’t usually mind prepping lunch, but after a long day the evening to-do list can seem impossibly long. Like many of you, I need to be able to throw lunch together fast. The main event is often easy (sandwiches, wraps, healthy chicken nuggets…) but lots of people get stuck on which snacks to include. Of course, packing in the fruit and veg is great, but what other options do you have? Here are some updated ideas for you, with some of my favourite product tips.

Back-to-school lunch box tips: snacks!

Crackers

The plain, baked goldfish aren’t too bad, and they also now do a wholegrain version (with double the fibre). However, the flavoured versions contain forms of MSG (eg autolysed yeast) which can aggravate headaches and hyperactivity. Watch out especially for the new extra-tasty version. That just means extra salt and extra MSG. Instead, go plain, or try the Annie’s Bunny range of crackers, which are more natural but still a fun shape. They have plain, wholewheat and cheesy versions, and a good organic pretzel mix too. Crackers mixed with a few raisins and some cubes of organic cheese makes a really good snack.

Add a few pumpkin seeds into the mix if you can for a dose of brain-boosting essential fat and immune-boosting zinc.

Popcorn/lentil chips

Try popping your own popcorn in olive or coconut oil. Pick a non-GMO brand (even Orville Redenbacher do one now) or an organic option. Also, try the sea salt lentil chips by the Mediterranean Snack Company (most stores) which are a good source of protein/fibre. Other good savoury crunchy snacks include the Mary’s Gone Crackers crackers or the Waitrose roasted root vegetable chips.

Fresh fruit and fruit snacks

Beware of the fruity gummies which are extremely sugary and stick to little teeth. Despite the impression the packaging may give you, they are usually packed with artificial colours or flavours too.

If you have to go down that route choose the Happy Baby or Annie’s Bunnies version as these are more natural. Fresh fruit is always best — try colourful combos like watermelon and kiwi, blueberries and strawberries, or orange and raspberries. If your child is a fan of dried fruit, try the Eden Organic range of dried fruit (Supermart, MarketPlace) as the more tart options (eg cranberries) are sweetened with apple juice rather than sugar.

Yoghurts/cheese

Although Dora and Sponge Bob both have their own line of yoghurts, try to avoid them. They tend to be higher in sugar than the more natural versions (gram for gram). Try and choose organic dairy for your children such as Stoneyfield Farm or Rachel’s. Don’t forget, an economical and trash-free option is to buy a larger pot and decant a smaller amount into a reusable pot. String cheese is popular with children but fairly processed. Go for regular blocks of cheese instead (again, organic if possible).

Granola bars

It’s easy to make your own and these are a great way to sneak in ground seeds for extra protein, fibre, good fats and minerals. However, if you are short on time, pick a ready-made one for an afternoon or morning snack. This is a much better option than a fruit roll-up or an all-fruit bar, both of which provide a sugar rush followed by a crash (and associated bad or grumpy behaviour). Make sure you buy a bar with less than 10g of sugar – my favourites are the Annie’s Berry Berry bar which comes in a great small portion and is only 6g of sugar and the Made Good granola bars or bites from Lindo’s or Down to Earth. For bigger children, try the KIND bars (the “nut and spice” versions only, which have just 4g or 5g of sugar per bar) or the Chia warrior bars (Down to Earth).

Veggies & dip

Sometimes the dip makes all the difference. Try pairing crisp fresh veggie sticks with hummus, guacamole or an organic ranch dressing. If your school is OK with nuts, try layering celery with cashew or almond butter and a few raisins. So good!

Edamame

Sneaking protein into lunch boxes can be tricky, but it’s vital for healthy growth and development. If all else fails, include a packet of Dora or Sponge Bob organic edamame. These little packs look like junk but are actually fine and you can find them in the freezers of Miles and some other grocery stores.

They provide a healthy dose of protein and whilst I would go easy on soy for children — especially refined soy products — organic edamame in moderation is a perfectly acceptable whole food. On the protein theme, if you have a child that wolfs down tuna sandwiches then good for you (though don’t pack them every day because of the mercury content). Other quality protein options include hummus, egg, cheese, turkey and ham. However, if you do use deli meats, limit them to once or twice a week and try and buy the Applegate or Niman Ranch brands. These are more ethically raised and cured using naturally-occurring nitrites from celery.

•The advice given in this article is not intended to replace medical advice, but to complement it. Always consult your GP if you have any health concerns. Catherine Burns BA Hons, Dip ION is the managing director of Natural Ltd and a fully qualified nutritional therapist trained by the Institute for Optimum Nutrition in the UK. Please note that she is not a registered dietitian. For details, please go to www.natural.bm or call 236-7511. Join Catherine on Facebook: www.facebook.com/nutrifitandnatural nutritionbermuda