Healthy Kids Lunch Boxes

As we try and get back into a school routine, the thought of having to pack lunch boxes again can be a nightmare for many busy parents. “What is a healthy option?” and “What is quick and easy?!” are often some of the many questions we get asked by parents in the clinic, so we’re going to try and answer them here.

 

What do kids need to be healthy?

Depending on the child’s age, health and development status, the answer to this question can differ between each child, however having lunchbox food goals to focus on can help to ensure they are getting a range of nutrients across their day…

1. 1 serve of dairy – milk, yoghurt, cheese
2. 1 piece of fresh fruit
3. 1-2 serves of vegetables
4. 1 serve of protein – meat, chicken, eggs, nuts (if school policy allows), fish, lentils, beans
5. 1-2 serves of grains and cereals – bread, wraps, pasta, noodles, rice, oats

 

How to make it easy?

1. Use dinner leftovers as lunches
2. Don’t underestimate the power of food preparation on the weekends
3. Make time for batch cooking muffins, quiches, pinwheels, bliss balls, fritters or muesli slices
4. Freeze portions that last a week
5. Make a long list of foods and snacks your kids like to refer back to when you’re out of ideas

 

What are some healthy lunch and snack options?

Lunch – rice paper rolls, tuna and corn fritters, english muffin pizzas, burritos, pin wheels made with wraps, mini quiches, spinach and feta pastry triangles, tuna and Vitawheat,

Recess – nut free bliss balls, yoghurt and berries, fruit salad, veggie sticks and tzatziki or hummus, air popped popcorn, cheese and crackers, blueberry muffin, boiled egg, homemade muesli bars

 

Lastly, it can be a great idea to get your kids to help you to plan out what their lunch boxes might look like for the week or even day by day. Asking them what they would like (within reason) helps them feel empowered and are more likely to try new things or be more interested in what is in their lunch boxes. They may also enjoy helping on Sunday to roll bliss balls or stir the mixing bowl.

A Healthy Choice tip by Suzanna at www.smartdietetics.com.au