Dietitian’s SIX TOP TIPS to packing a
r e i h t l a he x o b h c n u l W BY LAUREN BALE & GINA STEAR
ith the new school year well and truly underway, now is the perfect time to think about what you are fuelling your children’s minds and bodies with to tackle their busy school schedules. Children eat 30% of their food while at school so ensuring they enjoy healthy food choices
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in their lunch boxes is important not only for their learning but also for their growth, development and overall health and wellbeing. Packed lunches don’t have to be boring. With a little thought and imagination, they can be fun, healthy and tasty too.
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Aim to include something from all 5 food groups Stick to the basics when it comes to deciding what to include in your child’s lunch box. As a rule of thumb, including something from each of the 5 food groups with a drink is a great place to start.
FOOD GROUP
WHY IT’S IMPORTANT
LUNCH BOX FRIENDLY OPTIONS
GRAINY FOODS E.g. Grainy breads, grains, cereals and starchy vegetables
These foods contain carbohydrates that kids use for energy to fuel body movement and brain power. They are also an important source of fibre, necessary for a healthy gut
Wholemeal, wholegrain, sourdough bread, rolls, bagels, pita pockets, wraps and crackers Fruit bread or muffins Basmati or brown rice or fried rice Rice cakes and corn thins Pasta and noodles Roast pumpkin, potato or sweet potato Quinoa and Couscous Nut free Muesli bars
MEATS & ALTERNATIVES Lean meat, fish, poultry, eggs, nuts and legumes
Protein-rich foods important for building strong muscles, bones and teeth
Leftover meat, chicken or fish, roasted chicken or turkey slices, pulled beef or pork Tinned tuna or salmon Hard boiled eggs, Frittata, Hummus Baked beans, chickpeas, kidney beans Veggie burgers and falafel balls Tofu cubes Roasted or baked legume snacks (sugarsnap peas, fava beans & chickpeas)
DAIRY & ALTERNATIVES Milk, yoghurt, cheese and/or calcium containing plant-based alternatives
Protein-rich foods important for building strong muscles, bones and teeth
Drinking yoghurt or yoghurt pot Cheese slices, cubes, sticks Cottage cheese Calcium fortified soya, milk and yoghurt or other plant-based alternatives custard Tetrapack of milk (plain or flavoured)
FRUIT
Rich in vitamins, minerals and fibre, important for glowing skin and hair, eye health, gut health and a strong immune system.
Seasonal fresh fruit – whole or cut into shapes Fruit salad or Fruit puree Dried fruit (sultanas, mango, apricot, apple)
VEGETABLES
Rich in vitamins, minerals and fibre, important for glowing skin and hair, eye health, gut health and a strong immune system.
Raw vegetables (cubes, coins or sticks) Cherry tomatoes Celery, capsicum, cucumber or carrot sticks Corn cob and baby corn spears Popcorn Green beans, snow peas and sugar snap peas Mixed lettuce Leftover cooked vegetables Lentils, chickpeas and kidney beans
ON T H E C OA S T – FA M ILIES
