The Secret To Healthy School Lunches Tips

2 mins to read

Try these tips to for a healthy lunch box to keep your kids going throughout the school day, with the nutrition they need to stay healthy and well.

Kids

Get the kids involved

Encourage your children to make decisions about what they eat. For example, ask your child to choose either an apple or a mandarin to pack in their lunch box. Kids are more likely to eat what they have chosen to eat and what they help prepare, so get them involved in simple tasks like making sandwiches.

Be organised

Plan the weeks’ lunches in advance and add the ingredients to your shopping list. The more organised you are, the better the chances that the school lunch box will be stocked with healthy items, rather than relying on processed foods, or the school canteen.

Use quality carbohydrates

Include low glycaemic index (GI) carbohydrates such as multigrain sliced bread, wholemeal bread rolls, or brown pita bread. Wholegrain wraps are also a great choice. And if your children just refuse to eat wholegrain- the bread with “gross bits”? Choose a high fibre white bread.

Include protein

Protein helps to keep energy levels on an even keel and will help protect your kids from the afternoon slump. Use meats such as roast beef, or shredded chicken breast. These are preferable to processed deli meats like salami, pastrami, corned beef or devon. Other protein alternatives include hommus and ricotta cheese. Nut butters are also a good source of protein but check with the school first in case there are other kids with nut allergies and they are on the no go list.

Sneak in vegetables

Include lettuce, cucumber, tomato or roasted vegetables such as capsicum, eggplant, zucchini or red onion onto sandwiches. Vegetables on sandwiches add essential nutrients to help keep your kids healthy.

Sugar free hydration

Keep your kids hydrated with water and avoid soft drinks, sports drinks, fruit juices or cordial.

Snack on fruit

Fruit is sweet and tasty, and a much healthier alternative to potato crisps, biscuits, chocolate and lollies. Offer fruits that are easy to eat such as mandarins, grapes, cherries, apples and pears, or cut and wrap fruit such as oranges, mango, kiwi fruit and pineapple.

What's in a healthy school lunch box

Fruit
Sliced and easy to manage vegetables like carrot, celery, cucumber and tomato
Water, diluted fruit juice
Wholegrain breads, pita breads, wraps, high-fibre white breads
Yoghurt tubs
Mixture of seeds, dates and sultanas
Cheese
Small tins of tuna or salmon
Boiled eggs

What to leave out

Fruit juice substitutes, cordial and soft drinks
Low fibre white bread
Chocolate
Chips
Lollies
Muesli bars
Fruit strips

Start the day right with a good breakfast

Breakfast is an absolute must for school children, and preferably a healthy one.

Kids that start the day with a good breakfast are thought to have a better attitude towards school, improved memory and learning, and prevention of hunger and subsequent over-eating during the day.