Children’s lunch boxes provide around a third of their daily food so it’s essential that this helps them meet their nutritional requirements so that they can grow, play and learn to their full potential. When children eat well they also behave better, are able to listen well and concentrate for longer.
Aim to have something from each of the following groups in their lunch box every day:
Protein
(eg. meat / chicken / fish / seafood / eggs / dairy / legumes / nuts / seeds / tofu)
Choose unprocessed, lean options
Helps with ‘fullness’
Lowers the GI of a meal - meaning energy is more slowly released over the day
Many foods containing protein also provide important nutrients (eg. zinc, iron, calcium)
Carbohydrates
(eg. bread / rice / pasta / couscous / crackers / wraps / corn / potato / sweet potato / noodles / crumpets / muffins / pikelets)
Choose unprocessed, wholegrain options low in sugar and high in fibre (these are low GI)
High fibre carbohydrates help our microbiome by feeding our healthy gut bugs
Low GI carbohydrates provide slow-release energy, which is important to fuel activity and concentration over the day
Wholegrain options contain essential vitamins and minerals
Fruit
(eg. fresh / frozen / dried)
Provides essential vitamins, minerals, antioxidants, fibre and low GI carbohydrates for energy
Kids are more likely to eat fruit if it is chopped up
Choose seasonal, local options if possible
Provide variety with lots of different colours
Vegetables
(eg. fresh / cooked / mixed in with other foods)
Provides essential vitamins, minerals, antioxidants and fibre
Choose seasonal, local options if possible
Provide variety with lots of different colours
Calcium
(eg. dairy / fortified dairy-free alternatives / some tofu / amaranth / sesame seeds / tahini / green leafy vegetables / dried figs / almonds / broccoli)
Important for growing bones and developing calcium stores for life
Whole-food varieties also provide other essential nutrients eg. protein and energy
Here’s some ideas of how to put it together…
Mains
Multigrain or wholemeal sandwich with healthy fillings eg. egg, leftover meat / chicken, tinned salmon or tuna, avocado, cheese, hummus, lettuce, tomato, baby spinach, cucumber, beetroot, natural peanut butter (try cutting in to squares or strips)
Wholemeal / multigrain wrap or pita pockets with above fillings
Boiled eggs or strips of leftover meat / chicken / tinned fish + chopped salad / leftover veg / cold roast veg
Cold wholemeal pasta with cherry tomatoes, cucumber, capsicum, pieces of leftover meat / chicken / tinned fish / boiled eggs
Soup in a thermos (eg. pumpkin, minestrone, chicken noodle with vegetable)
Stir-fried meat and veggies + rice or noodles
Stew in a thermos made with lean meat and vegetables + rice or potato
Roast meat + roast potato/sweet potato + steamed vegetables
Tinned fish + leftover homemade sweet potato ‘chips’ + chopped salad
Spaghetti made with lean mince & grated vegetables with a tomato-based sauce
Home-made pizza topped with lean meat + veggies + small amount of grated low-fat cheese (try making it on a wholegrain wrap or English muffins)
Leftover taco fillings eg. lean mince + natural yoghurt (instead of sour cream) + tomato, lettuce, fresh avocado
Falafels or homemade meat / fish / chicken patties with a small breadroll and chopped salad / veg
Homemade sushi or cold rolls
Quiche or frittata containing veg (eg. roast pumpkin, baby spinach, grated zucchini)
Snacks
Fruit eg. chopped fresh fruit, dried fruit, fruit salad, fruit with yoghurt
Nuts and seeds
Boiled eggs
Corn thins, rice thins, vita-wheats or rye vitas with topping eg. cream cheese / ricotta / cottage cheese / hummus / avocado / cheddar cheese / tomato / cucumber / vegemite
Veggies eg. cherry tomatoes, carrot sticks, chopped cucumber, baby cucumbers, chopped capsicum, celery, mini corn cob, snow peas, roast vegetables
Dips made from whole foods eg. hummus, tatziki, guacamole, pesto
Air popped popcorn eg. ’Sunbites’, ‘Messy Monkeys’ or homemade
Low sugar commercial muesli bars (or homemade)
Plain whole milk Greek yoghurt + berries (frozen berries work well)
Low sugar, wholemeal fruit muffins, slice, fruit loaf or pikelets
Savoury muffins, mini quiches or frittatas containing vegetables
Cheddar cheese - cubes, sticks or grated
Bliss balls
Roast chickpeas