Get the kids involved
Encourage your children to make decisions about what they eat. For example, ask your child to choose either an apple or a mandarin to pack in their lunch box. Kids are more likely to eat what they have chosen to eat and what they help prepare, so get them involved in simple tasks like making sandwiches.
Be organised
Plan the weeks’ lunches in advance and add the ingredients to your shopping list. The more organised you are, the better the chances that the school lunch box will be stocked with healthy items, rather than relying on processed foods, or the school canteen.
Use quality carbohydrates
Include low glycaemic index (GI) carbohydrates such as multigrain sliced bread, wholemeal bread rolls, or brown pita bread. Wholegrain wraps are also a great choice. And if your children just refuse to eat wholegrain- the bread with “gross bits”? Choose a high fibre white bread.
Include protein
Protein helps to keep energy levels on an even keel and will help protect your kids from the afternoon slump.
Use meats such as roast beef, or shredded chicken breast. These are preferable to processed deli meats like salami, pastrami, corned beef or devon.
Other protein alternatives include hommus and ricotta cheese. Nut butters are also a good source of protein but check with the school first in case there are other kids with nut allergies and they are on the no go list.
Sneak in vegetables
Include lettuce, cucumber, tomato or roasted vegetables such as capsicum, eggplant, zucchini or red onion onto sandwiches. Vegetables on sandwiches add essential nutrients to help keep your kids healthy.
Sugar free hydration
Keep your kids hydrated with water and avoid soft drinks, sports drinks, fruit juices or cordial.
Snack on fruit
Fruit is sweet and tasty, and a much healthier alternative to potato crisps, biscuits, chocolate and lollies. Offer fruits that are easy to eat such as mandarins, grapes, cherries, apples and pears, or cut and wrap fruit such as oranges, mango, kiwi fruit and pineapple.
What's in a healthy school lunch box
- Fruit
- Sliced and easy to manage vegetables like carrot, celery, cucumber and tomato
- Water, diluted fruit juice
- Wholegrain breads, pita breads, wraps, high-fibre white breads
- Yoghurt tubs
- Mixture of seeds, dates and sultanas
- Cheese
- Small tins of tuna or salmon
- Boiled eggs
What to leave out
- Fruit juice substitutes, cordial and soft drinks
- Low fibre white bread
- Chocolate
- Chips
- Lollies
- Muesli bars
- Fruit strips