News | Health & Wellbeing
Great lunchboxes by age Lunch is often neglected in our meal planning, but a healthy lunch is important to make sure you’ve got enough energy to last the day, whatever stage of life you’re in. Dietitian Katrina Pace explains. As we get older, our nutrition needs change, and this is reflected in what makes good lunch choices. Preschoolers, on the go all the time, need small and frequent snacks during the day to provide all they need. As children grow, their physical changes often determine which nutrients they need more of, such as calcium for growing strong bones and iron during puberty. At university or work, a healthy lunch depends on what we’re doing. A builder, nurse or fitness trainer would have very different lunch needs to someone who sits all day in an office or truck. And when retirement rolls around, our energy needs are not as great as when we were younger. Taking a lunch to school, university or work puts you in control of what, and when, you eat. For some parents, packed lunches can be a battleground. Getting the balance between a healthy lunch and foods that will be eaten can be difficult. Getting children involved in packing their own lunches and presenting foods in different ways (such as wraps, triangle sandwiches, or dips and vege sticks) helps increase their interest. The morning rush can be a stumbling block for packing a lunch. Having a plan of what you’re going to eat and having the ingredients ready to go is one way to make the morning rush less stressful. Think about packaging up a few days’ worth of lunches and keeping them in the cupboard or fridge. Here are some ideas for tasty packed lunches, to give each age group the nutrients they need.
Intermediate or high-school student Nutrient needs
Pre-schooler Nutrient needs Pre-schoolers are on the go the whole time and only have small stomachs to process food. Packing extra snacks, as well as lunch, for the littlies means that they get top-up nutrition throughout the day. Rye crackers can be a good swap for multigrain bread, but rice crackers can be low in fibre and high in salt, so not such a good choice. Weekly variety is really important as pre-schoolers tend to balance their nutrients over the week. Encourage children to try different types of food by mixing up how you present it to them. Snack (700kJ) • 1 choc chip banana and oat mini muffin • 1/2 mandarin (peeled into segments) and 1/2 carrot (chopped into chunks), mixed with 2x2cm chunks cheese. Lunch (1350kJ) • 1 slice multigrain bread with 1 tablespoon cream cheese, 1 tablespoon raisins and 1 tablespoon diced red capsicum filling. Cut into triangle sandwiches to serve • 1 tablespoon each frozen edamame beans and blueberries • Fruit yoghurt pottle.
For older children, lunch is a great chance to top up on much-needed calcium. At this stage of life, adolescents and teens are building strong bones that need to last a lifetime. Calcium is crucial to this, but often this is when older children stop having milk and yoghurt. Iron is also important for girls but, again, this is an age when their intake can slow down.
Getting the balance between a healthy lunch and foods that will be eaten can be difficult.
• Homemade roll with beetroot, chicken, sweet chilli sauce or relish, grated carrot, baby spinach and sweetcorn
Nutrient needs With lots of learning and playing, school kids need long-lasting energy to keep their body and brain on full power all day. Steer clear of the lollies – the way to get long-lasting energy is through carbohydrates, such as high- fibre breads, high-fibre crackers and beans.
• Fruit yoghurt pottle.
Snack (800kJ, 30g carbs) • 1 homemade muesli bar • 1/2 apple sliced (wrapped to keep airtight). Lunch (1800kJ, 40g carbs) • 1 wholemeal wrap filled with 3 falafel patties, light mayo, 1/4 cup grated carrot, 1/4 cup grated cheese • 1 tablespoon sultanas • 1/4 cup each strawberries and chopped watermelon mixed with 1 tablespoon blueberries.
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• 2 choc-cranberry bliss balls.
Primary school student
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• 3 dried apricot halves and 1 tablespoon cashews Lunch (2200kJ, 310mg calcium, 2mg iron)
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Snack (1200kJ, 70mg calcium, 2mg iron)
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