It’s that time of year again!
The kids are back in school and once more we are faced with the daunting task of creating lunchboxes that provide our kids with the energy and nutrition they need in their school learning environment, all while keeping it appealing enough that they will actually eat it! And did we mention we want it to be time friendly….
Is it even possible we hear you ask! With a little planning, and a few tips and ideas, this is totally doable. Checkout our top 10 tips, plus recipes and lunchbox plans!
1. Involve the kids!
Heard the saying ‘you can lead a horse to water, but you can’t make it drink’? We 100% know this to be true for a lot of kids. But get them involved in the stages of a healthy lunchbox and they will be more likely to eat it. Not only that, you are providing education around nutrition and setting them up to eventually make better choices for themselves (when you get them to start packing their own lunchbox – wink wink).
2. Collate your recipes.
Spend a little time hunting online and in books for healthy recipes. Print them out, write them up and get them together in a central place. This keeps a whole bunch of fresh ideas at your fingertips when you need them. And if your kids are old enough, they can help you with any baking when required.
3. Forward Planning.
Being lunchbox prepared saves time and frustration as well as ensures you provide a balanced lunch for your kid’s active minds and bodies. Cooking in bulk is key to time management and helps to avoid all those less healthy options. There are ten weeks in a term, find out how long things last in the freezer, how many servings will a recipe make and when will you need to bake another batch, can you make something that will last a whole week? Forward planning is key.
4. Keep it simple.
Don’t over think it, keep it simple. Whole fresh food is the best kind of food for kids. Aim to keep processed and packaged food to a minimum. A balanced lunchbox will include a mix of fresh fruit, vegetables, protein and dairy.
5. Make it interesting.
Try not to pack the same things everyday – and this is where letting the kids help to pack the lunches comes in handy. Let them know what their options are for the day to ensure they get a variety of food groups, but then let them select what they eat.
6. Pack your lunchbox the night before.
Pack what you can the night before. This will keep your mornings free for managing the rest of the fun that comes with getting the kids off to school on time.
7. Don’t forget dinner leftovers.
Why not make a bit extra at dinner time or if you have some unexpected leftovers, these are a great lunch option!
8. Keep food safety in mind.
Make sure your lunchbox is not only tasty but also safe. Use an insulated lunchbox and an ice pack to keep food cool and a food thermos for hot food or leftovers. Be aware of your school’s allergy requirements and don’t forget to give your lunch box a wipe out after each use – another thing your kids can get involved in (wink wink).
9. Choose the best drink for health and hydration.
There is no need for sweetened drinks such as juice, cordial or soft drink. Water makes the best drink both for their hydration and general wellbeing. Freeze their water bottle in summer so it will still be cool by lunchtime.
10. Remember the value of breakfast.
Breakfast is often referred to as the most important meal of the day and for good reason. Skipping breakfast may affect your kid’s concentration, mood and behaviour and leave them feeling ‘fuzzy’ for the big day ahead. Having a great breakfast can also help lessen the pressure on your lunchbox when you have given them a great nutritious and filling start to the day.
The important thing to remember in all of this is that getting into healthy routines and developing healthy habits takes time and practice. Once you find your family’s groove, putting healthy food in their lunch boxes and raising healthy eaters will soon become second nature.
Check out some of our lunchbox ideas, alternatives to sandwiches and recipe tips below.
Recipes
Pumpkin, leek and feta mini frittata (you can exchange leek for potato)
Zucchini quiche with rice crust
Sweet potato and cheese muffins (swap parmesan to reduced fat grated cheese)
Mango & BBQ chicken rice paper rolls (omit cashews for a nut-free option – can also remove the mango and snow peas if your child prefers)
Beef and bean burritos (can omit spring onions)
Baked chicken parma with sweet potato mash (can omit basil leaves)
Pumpkin and spinach cannelloni
Fried Rice (swap the ham for chicken for a healthier option)
Sweet chilli chicken wrap (can omit spring onion and or coriander) (swap veg for your favourite veg)
Pesto chicken wrap (swap veg for your favourite veg)
Tuna sandwich (can add reduced fat cheese)
Tandoori chicken and salad wraps (for a healthier option, use wholemeal wraps) (can swap tandoori paste for hummus, mustard, sweet chilli or a plain versions) (swap out veg for your favourite veg)
Lunch box ideas
Lunch Box #1:
- Sweet chilli chicken wrap
- banana
- carrot and celery sticks with hummus
- 1 fruity muffin
Lunch Box #2:
- 1 serve of zucchini quiche with rice crust
- apple slices with cheese
- 100g tub of yoghurt
- small handful of dried apricots
Lunch Box #3:
- Muesli and yoghurt cup (50g toasted muesli topped with 100g of yoghurt)
- Watermelon cubes
- Cheese slices and vita-wheat multigrain rice crackers
- Small tin of sweet corn (salt-reduced)
Lunch Box #4:
- Tuna sandwich on multigrain bread
- Mandarin
- Cucumber and tomatoes cubed
- 1 pear and banana muffin
Lunch Box #5:
- Mango & BBQ Rice paper rolls with salt-reduced soy sauce for dipping
- Orange slices
- 1 slice of Carrot, zucchini and date cake
- 2 vita-wheats with cream cheese or hummus
Lunch Box #6:
- Beef fajitas
- pear
- 1 slice of blueberry and banana bread
- mixed salad of carrots, cherry tomatoes and cucumber
Lunch Box #7:
- Can of baked beans (salt reduced)
- berry salad (strawberries, blueberries, raspberries)
- 100g tub of custard
- Rice cakes with cheese and tomato slices