WITH children back at school, they need a lunch, which is healthy, enjoyable and provides at least a third of their daily food requirements.
Most kids at school will rely on a packed lunch. Parents face the dilemma of providing a lunchbox with foods that are nutritionally healthy and that children will actually eat. A lot of parents are ‘nagged’ by their children to include convenience or packaged foods (like crisps, chocolate, confectionary) that they have seen advertised, or that they see in other kids lunchboxes. Unfortunately these foods are filling and high in calories, but don’t provide much in the way of important nutrients like fibre, vitamins and minerals.
6 Steps To A Well-Balanced Lunch
Step 1 Start with the base
Bread- try different types such as wholemeal, high fibre white, rye, pita, rolls, bagels, mountain bread.
Or pasta, rice, potato, cous cous, noodles
Step 2 Add protein fillings or toppings
Lean beef, lamb or pork, ham, corned beef, rissoles, meatloaf, chicken, turkey, fish, tuna, salmon, sardines
Cheese– try different types such as cheddar, swiss, cottage, ricotta
Others - Egg, peanut butter, hummus, baked beans,
Step 3 Add vegetables (cooked or salad)
Lettuce, tomato, cucumber, grated carrot, snow peas, sprouts, celery, capsicum, mushrooms, cabbage, zucchini, eggplant, beans, spinach, asparagus, sweet potato, avocado (avoid soggy fillings for sandwiches)
Step 4 Flavouring suggestions
Herbs and spices such as parsley or chives, curry powder, lemon juice, mild mustard, hummus, a little tomato sauce, a little mayonnaise, chutney, relishes, Vegemite. Don’t add salt
Step 5 Add fruits
Choose from a variety of fruits in season. Small apple (try different types), small banana, mandarin*, tangelo or tangerine, small bunch seedless grapes, a couple of apricots* or plums*, small container fruit salad, small pear or nashi pear, berries, kiwi fruit, cut pieces of melon, peach*, nectarine*, snack pack container of fruit, orange
* Remember to remove pips and stones
Step 6 Don't forget the drink
Water is the best drink.
Milk or soy milk that has at least 100mg calcium per 100ml .
If giving fruit juice, dilute at least 1/2 with water
A healthy lunchbox should also avoid sticky snacks like many health bars and fruit straps as these cause tooth decay. Foods high in fat and sugars like chocolate and chips should be avoided as these replace more nutritious foods.
Lunchbox Hints
• Plan ahead. Think through the food you will be preparing for the next week and make sure you buy a wide variety of ingredients for lunches.
• Keep a few freezer bricks and/or frozen bottles of water in the freezer if there is room. They will be ready to use to keep lunches cool when you need them.
• Bake a variety of muffins, healthy biscuits e.g. Anzacs, pancakes, wrap in bright paper and freeze.
• Involve children from an early age in preparing the lunch eg spreading the bread, putting fruits and drinks into the lunchbox.
• Try to jazz up sandwiches. For extra interest, try three different types of bread on the 1 sandwich for a rainbow effect and try different types of breads and fillings.
Alternatives to ‘treats’ in the lunchbox
• Often parents pack treats. However treats are best left for special occasions if they are high in fat and/or sugar or high in salt. If they are packed everyday, (which is becoming a trend), they become a staple not a treat. If given a “treat” and healthy food in their lunch boxes, often children will eat the treat first and not have time or the appetite to eat the more healthy foods.
For more information about healthy living go to: www.dhhs.tas.gov.au/healthyliving/
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