While organising nutritious lunches doesn't need to be complicated, it will require a little bit of planning. The key is to remember to include a variety of foods from each of the four food groups _ fruit and vegetables, breads and cereals, protein (lean meat, eggs, nuts and legumes), and dairy.
Don't forget something to drink - water is best - as children need plenty of fluid to keep them hydrated. You could try freezing their drink bottle to keep the lunchbox contents cool the next day.
Get your children to help pack their lunch and take the opportunity to talk to them about a balanced diet and the importance of eating well.
STUCK FOR IDEAS? TRY THESE OUT
FRUIT AND VEGETABLES
- Cherry tomatoes
- Corn on the cob, cut into rings
- Carrot and cucumber sticks
- Celery sticks with peanut butter
- Mandarin
- Kiwifruit
- Pottle of diced fruit
- Pineapple chunks
- Dried fruit
BREADS AND CEREALS
- Wraps
- Pita pockets
- Sandwiches
- Mini muffins or small savoury
- scones
- Corn fritters
- Quesadilla
- Small serves of pasta or rice salads, or sushi
PROTEIN
- Mini frittata
- Meat _ ham, chicken and fish (try
- these in a sandwich or salad)
- Fish cakes
DAIRY
- Cheese sticks
- Cheese and crackers
- Yogurt or yogurt drink
QUICK SNACKS
- Air-popped popcorn
- Pretzels
- Unsalted nuts
- Rice crackers
STAND-OUT SANDWICHES
The options for sandwich fillings are endless. Give these ideas a try:
- Grated cheese and pineapple
- Cheese, Marmite and lettuce
- Dried apricot and cream cheese
- Peanut butter and banana
- Corned beef, cheese and pickles
- Cheese and apple
- Roast vegetables
Or just try mixing up the spread on that meat and salad sandwich - avocado, hummus, pesto, or cream cheese are all great options.
