School is about (or has) just gone back again, and filling the kids lunch boxes with something both tasty, and healthy, that they’ll actually eat can be daunting. So, how best to ensure there’s a healthy kids lunch available for them each day?
Here are some easy tips to help you build the best lunch box on the playground:
1. Include fruit and veggies
Fruit chopped up into easy to eat pieces, veggie sticks, salad wraps and veggie slices are all excellent ways to include more plant foods, that the kids will love. Zucchini slice; carrot, lettuce and capsicum wraps with chicken; vegetable sticks; whole cherry tomatoes; sliced orange or apple, or fresh berries are all delicious, easy ways to ensure your child is filling of on tasty, healthy choices.
2. Choose lean protein
Include lean sources of protein that you know your child loves. For some this is chicken in their salad wrap. Others it’s a boiled egg with their veggie sticks, or some yoghurt with their fruit. See point 5 for keeping your food nice and safe to eat!
3. Carbs for energy
Healthy carbohydrate are important for helping maintain concentration over the course of the day. As dark, grainy bread you can get away with. Or, wholegrain crackers, leftover pasta and wraps are all popular choices.
4. Get the kids involved
If the kids are involved, they are much more likely to look forward to what’s in their lunch box, and actually eat it. Let them choose between the cherry tomato and the baby cucumbers. Or the carrot sticks, or the celery sticks (or a combo of each). This way they feel they’ve made the choice, and you’re happy they have some healthy food for the day!
5. Water, water, water
Drinking plenty of water on a daily basis is essential for both physical and mental performance. Letting your child choose a water bottle, and then making sure they know when to top it up will help them stay hydrated. Also, freezing a smaller bottle during the hotter months to keep in their lunch box will not only keep their food cold (and safe to eat), but will also be a nice refreshing choice for the lunch break!
By Chloe McLeod