Whether it’s for daycare, preschool or big school, your child’s lunch box contains an important part of their nutritional intake for the day. But you can also end up packing a little frustration yourself when the food you’ve lovingly prepared comes back half eaten or, worse, completely untouched!
If you’re finding it tricky to pull together healthy foods your child will actually eat, you’re far from alone.
The key is not to overfill the lunch box with too many different things.
Some end up looking more like fishing tackle boxes than lunch boxes and this large choice can overwhelm children, not to mention make it difficult for parents to find so many different healthy options each day. Kids look for tasty foods that are quick and easy to eat so they can munch and then go and play.
Read on for a great lunch box equation!
Something made with wholegrain carbs
This will be their main lunch meal, and could be a wholegrain sandwich, wrap or roll, or even leftovers from the night before. Dishes with pasta, rice or quinoa as their base are a great option.
Last night’s dinner can be an attractive choice for the lunch box as it will be familiar to your child and is incredibly convenient. Spaghetti Bolognese, for example, can be kept warm and placed in an insulated container so it’s ready to eat as soon as the lunch bell rings.
Kids need carbs to give them energy to make it through the day.
Vegetables
Most kids aren’t getting anywhere near their five a day, so make sure to include some in their lunch box!
It doesn’t have to be a full-on salad, a few cherry tomatoes, some carrot sticks or strips of sweet red capsicum will help bulk up their veggie intake. Some salad on their sandwich or the veg you’ve put into last night’s dinner works well too.
Protein
Some protein will help keep little tummies full for longer and (hopefully) less distracted in class. Options like chicken, tuna, egg and cheese are tasty sandwich fillings, and a small tub of hummus with some veggie sticks makes a yummy snack.
Fruit
Fruit is a good source of fibre, vitamin C and slow-release energy, particularly when it has edible skin or pith.
Pack seasonal fruits cut into bite-sized pieces for convenience and appeal (chopped fruit seems to be more readily eaten than whole fruits).
You can also freeze fruits such as orange segments to keep them chilled and provide extra cooling for the lunch box.
When it comes to fruits that brown easily once cut, such as apples and pears, brush the chopped edges with a little lemon or orange juice to keep things looking fresh.
A bit of dairy
A dairy option is great for fulfilling those daily calcium needs, opt for full-fat milk, yoghurt and cheese for younger children, reduced fat options are fine for older kids. Ideally go for dairy products with no added sugar.
Extra snacks for hungry kids
If your child needs a bit extra to get them through the day, avoid the over-processed snacks and try packing a tasty home-made offering like Vita-Weats with cheese and Vegemite, banana pikelets, or wholemeal fruit or savoury muffins.
Looking for healthy, delicious and convenient mid-week lunch ideas? Whether you’re eating at your desk, on-the-go or packing school lunches you can’t go wrong with a loaded cracker – and Aussie snack legends Arnotts have you covered. This month, stock up on any Vita-Weat, Salada, SAO or Cruskits product for your chance to win $1000 digital pre-paid MasterCard, and one of 10 Garmin Smartwatches. If they’re tasty and nutritious enough for silver medallist Jess Hull, consider them gold in our books.
Head to arnotts.com/promos/lunch-and-win-july25 to find out more.
