Healthy Lunchbox Week, rolled out by Nutrition Australia, takes place this week from the 9th to the 15th of February and encourages Australian families to whip up some wholesome, nutritious, and delightful lunchboxes. Children typically consume about 30% of their daily food intake during school hours, primarily sourced from their lunchboxes.
By giving them healthy choices, we can greatly boost their focus, thinking skills, and behaviour in class. This also helps them develop habits for healthy eating that last a lifetime. In this month’s blog, our ORS senior dietitian, Nicole Saliba, shares the essential ingredients for crafting a balanced lunchbox.
Dietitian approved: Whole Grains in your lunchbox.
Whole grains serve as a fantastic source of carbohydrates, our main source of energy for both the body and brain. When selecting grains, aim for low glycaemic index (GI) options that release energy gradually. Steer clear of low-fibre, highly processed grains like white bread and instant noodles, and instead choose from the following:
- Wholemeal or wholegrain wraps, rolls, or bread
- Corn tortillas
- Nutritious grainy crackers such as VitaWeats, brown rice crackers or Ryvitas
- Quinoa
- Whole grain pasta
- Brown or basmati rice
Incorporate Fresh Fruit in your lunchbox!
Fresh fruit contains fibre, fluid, and vitamins essential for maintaining our overall health and nutrition. Alarmingly, less than half of Australian children are hitting the two recommended servings of fruit each day. Minimise fruit juices and dried fruits, favouring fresh options like:
- Whole fresh fruits such as apples or bananas
- Chopped pieces of watermelon, rockmelon, or pineapple
- A mix of fresh fruit salad
- Fruit skewers for fun
- Two fruits in natural juice
- A punnet of mixed berries
- A handful of grapes
- Bananas or berries mixed into home-made muffins or pancakes.
Proteins: Dietitians top choices for Lunchboxes.
Eating protein-rich foods like meat or plant-based options is important for growth and development. These foods also provide essential nutrients like iron and zinc. These nutrients help support brain function and the immune system.
Dairy products also provide protein along with calcium for strong bones and teeth. Good sources of protein to include:
- Hummus
- Yoghurt (preferably dairy-based or soy, given that coconut and oat yoghurts lack sufficient protein)
- Cheese, whether in a sandwich or alongside crackers
- Legumes like canned chickpeas or a 4-bean mix
- Falafels or vegetable patties which are legume-based
- Roasted fava beans or chickpeas
- Boiled eggs
- Leftover chicken or meat
- Quiche, egg muffins, or frittata
- Falafels or vegetable fritters
- Canned fish or tuna
- Tofu, whether in a wrap or rice paper roll
- Milk
- Nuts
Include a Variety of Vegetables
Vegetables are packed with dietary fibre and are essential for maintaining a healthy gut, supporting the immune system, and promoting mental well-being. However, less than 10% of children in Australia meet the suggested five servings of vegetables daily. Aim to pack 2-3 different colourful veggies in their lunchbox:
- Mini cucumbers.
- Cherry tomatoes.
- Vegetable sticks e.g. carrot, celery, or capsicum.
- Salad incorporated into wraps or sandwiches.
- Roasted vegetables within wraps or sandwiches.
- Vegetable fritters or a slice such as zucchini slice.
- Avocado or dips such as hummus.
- Small tubs of defrosted peas or edamame beans.
- Snow peas or sugar snap peas.
- Olives or pickles.
- Cold corn on the cob or a small tin of corn kernels.
- A small can of mixed beans.
Hydration Matters: Always Pack Water
Encouraging healthy hydration is key. Soft drinks and energy drinks should be avoided entirely, and juice or flavoured milk should be limited. Sports drinks like Gatorade are only necessary during physical activities. Ideally, water should be the go-to beverage.
To gather ideas and instructions on assembling a nutritious lunchbox, visit the Cancer Council’s healthy lunchbox website, which features a fantastic array of infographics showcasing various lunchbox ideas:
Additional Tips for Success:
- Plan out school lunches during the weekend to streamline shopping.
- Select seasonal fruits and vegetables to save on costs.
- If you have time, consider making homemade snacks like banana muffins and freezing them for convenience.
- Invest in a high-quality lunchbox that keeps food fresh all day.
- For children who prefer warm meals, explore options for warm lunches.
- On hot days, freeze a bottle of water or an ice brick to keep items chilled.
- Involve children in the lunch-making process to pique their interest and likelihood of consuming what’s inside!
By following these guidelines, we can strive to create wholesome, appetising lunchboxes that meet children’s nutritional needs! Need help building the the ideal lunchbox? Enter your email into the form below and a hand crafted guide will soar into your inbox to help you build the perfect lunchbox!
ORS has a wonderful team of expert dietitians who can support you with all things childhood nutrition including weight concerns, picky eating, ASD and ADHD, food allergies and intolerances, gut health concerns or general nutrition. Feel free to give us to us a call on 1800 000 677. Don’t feel like calling? that’s okay! You can send through a general enquiry and our friendly team will get back to you shortly!
