Lunchbox

Kids want their lunch box to be enjoyable. When they open the lid, they hope their friends will give them the smile of approval (or a look of envy?). But as a parent you probably want them to eat something healthy so they can concentrate during class. So how do you keep lunch boxes fun and healthy at the same time, without it feeling like an early morning military operation? Here are some easy lunch box ideas:

MORNING AND AFTERNOON SNACKS
pack at least one from each category

Fruit – choose seasonal fresh fruits as your first option (strawberries, melon balls, banana, mango, papaw, kiwi fruit, frozen grapes). Have tinned fruit in the cupboard for later in the week when you run out of fresh fruit. The best tined fruit options include pear and apricot. Dried fruits like dates, sultanas and apricots are popular (and dried cranberries are fine as a treat). Cherry tomatoes and fruit salads can make an appearance later in the week. And have you tried black sapote? It tastes like chocolate pudding and looks like a dark brown kiwi fruit when ripe. It’s also known as chocolate pudding fruit and chocolate fruit – chuck one, halved, into your child’s lunch box and pack a spoon.

Vegetables – vegetable sticks with dips (hummus, tzatziki), carrot sticks, red capsicum sticks, Ants on a Log (page 138 of Don’t Tell Them It’s Healthy), cucumber, snow peas, green beans, peas and mini salads with baby spinach and cherry tomatoes.

Dairy or non-dairy alternatives– cheese cubes, yoghurt (plain mixed with fresh fruit, Greek, low sugar berry, organic – pop them in the freezer in the hotter months). Soy milk, soy yoghurt or hummus dip and grainy crackers.

Carbohydrate snacks – home-made muffins, fruit bread/toast, grainy crackers with spreads, wholemeal rye crispbread, pumpkin bread.

LUNCH
combine these for lunch

Breads/sandwiches – grainy bread (first choice), wholemeal bread, wholemeal pita or lavash bread, mountain bread/wraps, wholemeal bread roll, rye bread, gluten-free bread and wholemeal or corn wraps.

Sandwich fillings – cooked chicken and grated carrot, cream cheese and sultanas, tuna, salad, avocado, cheese, leftover dinner meat (rather than processed deli meats) with salad, cottage cheese and honey (occasionally), yeast spreads (occasionally), turkey and cranberry with baby spinach, roast meat and roast vegetables, grated apple with leftover dinner meat, or egg and lettuce.

Other ideas for lunch
Leftover dinners (spaghetti, stir-fries, Shepherd’s Pie, Smoked Salmon Corn Fritters, sushi/nori rolls, cold pasta and potato salad. You will need to pack a cold pack for many of these perishable foods.

Bright ideas
Use cookie cutters when making wholegrain sandwiches. Cut out fun shapes and discard the crusts.
Freeze your child’s yoghurt tub so it keeps the other lunch box items cool.
Freeze fresh fruit: orange wedges, grapes, strawberries and pineapple slices. If your child has eczema, you can freeze tinned pear or pack fresh pear and banana (these fruits are low in salicylates).

Remember to pack
a water bottle
utensils such as a spoon if they’re eating yoghurt, beans or tuna
a cold/freezer pack to keep perishable protein items fresh such as yoghurt, egg, fish, meat and soy. There is an increased risk of food poisoning if these items aren’t kept cool.

Do not pack
Don’t pack foods and drinks that can hamper your child’s concentration such as: chocolate, chocolate milk, sugary snacks with no nutrition (hello doughnuts and blue cake – unless it’s their birthday)
Soft drink or fruit juice – it often contains preservative sodium benzoate which can promote unfocussed behaviour.

Want to pack a treat for the young ones? Try stickers. Stickers won't make them chubby or hyperactive. However, cup cakes are a good option for birthday treats - avoid artificial colours and flavours.

DON'T TELL THEM IT'S HEALTHY – Click here to read the introduction and first chapter for free!