Healthy lunchbox week is an initiative of Nutrition Australia which runs from the 4-10th of February and aims to inspire Aussie families to create nutritious and delicious lunchboxes. On average children eat 30% of their daily food intake at school which means what we pack in their lunchbox matters. By packing a healthy lunchbox children are able to focus and learn at school as well as develop some lifelong healthy eating habits.
What should you pack in a lunch box?
If you choose lunch box foods from the 5 food groups, then you can be sure it is providing your child with the nutrients they need to grow, learn and play throughout the day. The 5 food groups to include in a lunch box include;
Fruit - Fresh whole fruit, fruit salad, small tub of berries or grapes, smaller amounts dried fruit
Vegetables - Small cob of cooked corn or small can of corn kernels, small can of beans or baked beans, baby cucumbers, cherry tomatoes, baby carrots, salad on a wrap or sandwich, a small tub of hummus or guacamole with grainy crackers, veggie fritters or veggie muffins, small thermos of vegetable soup, pulse pasta, four bean mix added to a salad, vegetable pattie or falafels
Whole-grains - Seeded or sourdough bread, wholegrain wraps or rolls, vitaweats or Ryvitas, pasta, soba noodles, quinoa, brown rice
Protein/meat/meat-alternatives - Boiled eggs or eggs incorporated into quiche, frittata, a savoury muffin or vegetable fritter, cooked chicken or meat, small tin of beans, falafels, tuna, salmon, cheese, tofu, pulse pasta
Dairy/dairy alternatives - Cheese, yoghurt, small poppers of milk, calcium-fortified tuna
Looking for ways to tie these all together? Check out this website- https://healthylunchbox.com.au/healthy-lunch-box-examples/
What are some healthy snacks to include in a lunchbox?
There are so many different snack options to pack including:
- Fresh fruit or fruit salad
- Cheese and vita-weats or brown rice crackers
- Pretzels
- Low sugar muesli bar e.g. carmans <5g of sugar bars
- Air-popped popcorn e.g. cob’s brand
- Small tubs of hummus, guacamole or tzatziki with carrot or baby cucumbers or wholegrain crackers
- Boiled eggs, vegetable fritters, zucchini slice or egg muffins
- Wholegrain wrap with peanut butter or cheese
- Nuts
- Bliss balls
- Roasted fava beans or chickpeas
- Yoghurt e.g. chobani yoghurt
- Cherry tomatoes, baby carrots, baby cucumbers
- Small wedges of tasty cheese
- Small cob of cooked corn or small can of corn kernels
- Edgells snacktime beans cans
- Slice of fruit toast
- Homemade pancake made with oats, banana and egg
- Activate Foods bliss balls or banana bread
Some other handy tips for school lunchbox
- Get kids involved in planning, preparing and packing their lunches. They are more likely to eat them
- Plan the week ahead on the weekend and stock up on groceries
- Invest in a good insulated lunchbox or thermos to keep food hot and/or cold
- Buy snack sized veggies that don’t require cutting e.g. cherry tomatoes, baby cucumbers and baby carrots
- Spend some time on the weekend preparing freezer-friendly lunch box items such as banana bread, fruit or savoury vegetable muffins or corn fritters. Take them out of the freezer the night before so you can quickly add them to the lunchboxes.
- Kids love leftovers so cook extra at dinner time and turn leftovers into lunch
- Save money by stocking up on specials for example things like eggs, canned fish, wholegrain crackers, cheese, muesli bars etc
Want some help planning healthy family meals and lunch boxes, or nailing your nutrition and health goals in 2024? Book in with one of our experienced dietitians at Eatsense today by calling 0243113623.
