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Lunchboxes can be a real challenge – you want to make sure your children eat a variety of healthy foods, but you also need to know the lunch will be eaten! By including foods from each of the core food groups you will help ensure they get all the necessary nutrients. Asking your children what they would like, or involving them in preparing their own lunchboxes, will reduce the likelihood of the food being thrown away or coming home uneaten.
The healthy lunchbox
Tips on sandwiches
Drinks
Keeping food safe
The healthy lunchbox
*Note: It may be wise to check your school’s policy on nuts as some schools can be ‘peanut free’, particularly if they have students with a nut allergy.
|
Food groups |
Lunchbox idea |
|---|---|
|
Vegetables and |
Vegetable sticks - carrot, cucumber and celery with an optional dip such as cottage cheese, hummus, pesto, Greek yoghurt, tzatziki or *peanut butter. |
| Breads and cereals | Sandwiches - see below for filling and presentation ideas. Cereal bars Plain biscuits Plain popcorn Rice crackers Potato or pasta salad Potato cakes Left over pasta and rice dishes |
| Meat and alternatives | Meat or chicken sandwiches Egg or tuna sandwiches Hard-boiled eggs Hummus - Add some to sandwiches or put a couple of tablespoons in a container to go alongside vegetable sticks *Peanut butter - add to sandwiches or use as a dip for vegetable sticks *Include a small handful of nuts and seeds in your child’s lunchbox. |
| Milk, yoghurt and cheese | Pottle of yoghurt Low fat or flavoured milk Yoghurt squeezables Cubes of cheese or cheese slices and wedges Cottage cheese - add to sandwiches or use as a dip for vegetable sticks |
Tips on sandwiches
Try cutting sandwiches into shapes such as fingers or squares, and use various types of breads, rolls, wraps or pita pockets for sandwiches to add variety to lunches. Use wholemeal or wholegrain varieties of breads wherever possible.
Sandwiches don’t have to be a major production - they can be filled simply with a slice of cheese, vegemite or marmite, jam or *peanut butter. However, if you have other foods on hand, include some lettuce, sliced tomato, sliced cucumber, avocado, grated carrot, thinly sliced capsicum, tinned corn kernels or bean sprouts to make the sandwich more nutritious.
*Note: It may be wise to check your school’s policy on nuts as some schools can be ‘peanut free’, particularly if they have students with a nut allergy
- Tuna sandwich
Mix canned tuna with low fat mayonnaise along with a pinch pepper and a splash of lemon juice and spread onto bread. Refrigerate any left over tuna mix for the following day. - Salad sandwich
Spread either some hummus or relish onto the bread. Top with grated cheese and available salad ingredients. - Egg sandwich
Mash two hard-boiled eggs with low fat mayonnaise and chopped parsley. - Leftovers sandwich
Use leftover lamb, beef, fish, chicken, or corned beef along with some relish or sauce for an economical and tasty sandwich
Drinks
Water and milk are the best drinks for children. Add a squeeze of lemon juice or a splash of juice to their water bottle for a little extra flavour if needed.
Keeping food safe
- Freeze a small container of water to put in alongside lunch as this will keep food cold and provide a cold lunchtime drink.
- Clean containers thoroughly after use with hot water and detergent.
- Throw out leftover food not eaten during the day.