Lunch box ideas
A healthy lunch keeps active kids alert and focused and gives them the nutrition they need every day. But no matter how healthy your child’s lunch box is, it won’t provide any nutritional value if it doesn’t get eaten!
A good helping of fruit and vegetables: Fresh fruit is easy to pack. You can also try a tub of canned fruit or chopped fresh strawberries, pineapple or melon. Raw vegies such as carrot sticks, cherry tomatoes, cucumber or capsicum strips are popular as a snack or in a sandwich.
Starchy food: like bread, rice, potatoes and pasta. Have a variety to choose from such as wholegrain, wholemeal or high fibre breads such as seeded rolls, Lebanese bread, pita, lavash, bagels; brown and white rice; or tricolour pasta.
Lean protein: like tuna or salmon (fresh or canned in spring water or oils such as canola, sunflower or olive oil); boiled eggs; beans; or lean meat such as beef or chicken.
Reduced fat dairy food: like reduced fat yoghurt, reduced fat cheese or reduced fat milk (remember to pack with a bottle of ice).
Encouraging Healthy Drinks: Water and Milk
Drinking water is the best way to quench a thirst – and it doesn’t come with the sugar and the kilojoules.
Children should be encouraged to drink plenty of water each day.
Low fat milk (except for children aged under two years) is a good source of protein and nutrients, such as calcium and vitamin B12. These help build strong teeth and bones. Low fat milk contains the same level of nutrients as whole milk, but with less saturated fat. Plain low fat milk is best, although flavoured low fat milks are ok too. Look at the food labels to find the healthier options or create your own flavoured milk drinks at home by adding fruit and whipping up a fruit smoothie..
Reducing Intake of Sugary Drinks
Cordial, fruit juices, flavoured mineral waters, sports drinks and soft drinks are usually high in some form of sugar. They also provide little in the way of nutrients. Even fruit juice, which has some nutritional value, still contains a significant amount of sugar and should be limited to small amounts.