So it’s that time of year again. The kids are back in school and you are confronted with the minefield that is assembling a lunch box that is nutritious, yet still appealing enough that your child will actually want to eat it.
Whilst this might seem like a Herculean task, all you really need is a little forward planning.
The Healthy Eating Hub has put together a 10 point plan to get you on your way to creating A+ lunch boxes every time.
- Make sure you have everything you need in the fridge and pantry for the week ahead.
- Do some home-baking over the weekend (see ideas below). The goodies can be stored in an airtight container for a few days or frozen, so that you will never be short of something to pop in the lunchbox.
- If your mornings are hectic, prepare lunch boxes the night before and store in the fridge.
- For a balanced lunchbox include a variety of food types: fresh fruit, vegetables, starchy food (wholegrain bread or crackers), protein (tuna, chicken or eggs) and dairy (cheese or yoghurt). For example, a ham and salad sandwich on wholegrain bread, with carrot sticks, a piece of fruit and a yoghurt. For more lunchbox ideas see below.
- Water makes the best drink – use a refillable, easy to open, leak-proof bottle. This can be frozen in summer so it will still be cool by lunchtime.
- Make sure your lunchbox is both tasty and safe.
- During hot weather use an insulated lunchbox with an ice pack to keep food cool.
- Wash, rinse and dry lunch boxes thoroughly after each use.
- Make it interesting. Try not to pack the same things every day. Cutting sandwiches into different shapes can help keep younger children happy. Let your child choose their own (suitable) lunchbox. Offer them the choice of a range of healthy options that you’ve pre-selected.
- Ensure the food is accessible. Loosen lids on yoghurt pouches if necessary. Peel and cut fruit if your child struggles with eating a whole fruit. Cellophane can be hard to remove and is not very environmentally friendly. Try a sandwich-keeper (cheap to buy from the supermarket) instead.
- Get your child involved in packing their own lunch box, after all, they are the one who is going to be eating it! Offer two or three options of fruit, sandwich fillings, veggie snacks and a small treat.
- Find something new. Ask other mums what they offer their kids for lunch.
Lunch box food ideas:
Vegetables
- Carrot sticks with hummus to dip
- Traffic light boxes – put cut up carrots, capsicum and cucumber in a container
- Corn kernels in a snack cup with a spoon
- Cherry tomato halves and cheese slices
- Potato salad
- Zucchini slice
- Spinach and feta pikelets
- Ham and salad wraps/sandwiches
- Avocado sandwiches or wraps
Dairy
- Cheese slices with crackers or on sandwiches
- Yoghurt – squeezable ones work well as you won’t have your teaspoons go missing!
- Vegetables sticks with cottage cheese dip
Whole grains & Legumes
- Sandwiches – put whatever you want in them
- Wholegrain crackers with hummus or cream cheese
- Fava nuts – really yummy roasted broad beans – they are NOT actual nuts
- Small tins of baked beans
- Goji Choc Oat Slice
Meat, Fish & Eggs
- Tins of tuna with crackers or on a sandwich
- Boiled eggs on their own or mashed into a sandwich
- Chicken strips on their own or in sandwiches.
You might also like our previous post on school lunch boxes:
Make School Lunches Like a Pro
