Healthy lunchbox ideas
You may find a great snack or sandwich idea only to discover
that it comes home soggier than your dish cloth. "I wouldn't
have eaten that either!" you say. So, here are some tips and
tricks to help your kids eat a healthy, wholesome lunch while
they're at kindergarten, daycare or school.
· Stop The Sog! Put 'wet' fillings
like tomato or mayonnaise between two pieces of lettuce or some
other ingredient that will prevent the bread going soggy.
· Variety's the Spice of Life. The
same old honey sandwiches everyday will get boring very
fast. Mix it up with wraps, pitas, or rolls for a
change.
· Say Cheese! A slice of cheese will
help protect children's teeth from decay. For the same reason,
encourage them to swish some water around their mouth after
eating.
· Easy access. You won't want muesli
bars coming home because tiny hands couldn't open the packaging. A
little tear in the top of the packet as it goes into the lunchbox
will help kids open their own food without needing to ask a teacher
for help.
· Picky, Picky. A picky eater will do
well by filling up their own lunchbox. Of course, this option only
works if you only have healthy food on hand for them to
choose.
· Bake a batch (or three). If time is
a valuable resource, then whip up a big batch of healthy muffins
once a month to freeze. Try cheese and pumpkin scones, or zucchini
and chocolate muffins. The frozen muffin will keep the rest of
the lunchbox cool as it thaws in time for lunch.
· Get creative. Sandwiches made in
the shape of a Star Wars Fighter Ship or a love heart will be much
more appealing to a little person. Stock up on some of the
amazing array of cookie cutters available.
· Freeze Please. Freezing yoghurt
tubes, fruit squirts or a water bottle will help keep the rest of
the lunchbox cool and safe from bugs. (the zone for bugs to
start is 5OC to 60OC )
· Compartmentalise! Lunchboxes with
little compartments are good for helping appeal to independent
eaters as well as help you cut down on plastic and waste.
Remember where possible to
include something from each food group.
· Bread, cereals, rice, pasta, noodles
· Vegetables and legumes
· Fruit
· Milk, yoghurt, cheese and fish
· Meat, poultry, eggs, nuts and legumes
For example, a wholemeal
sandwich with turkey, cucumber and cheese, an orange, carrot sticks
and a yoghurt covers all the bases.
Below is a list of ideas to
help inspire you to keep up the variety in your children's lunches,
either at home or away.
· Nori (seaweed) rolls with tuna and/or
vegetables
· Boiled eggs
· Cheese cubes and cheery tomatoes
· Toasted sandwiches or pizza
· Tubs of dips or hummus with vegetable
sticks (try having your one make a lemon and vegemite
dressing. Combining a favourite food with others can help
acceptance)
· Soups or hot noodles in thermos containers in
winter.
Things to keep in
mind:
· If a product has added sugars then ensure they're
not listed in the top three ingredients on the packet.
· Biscuits, chips, bars, flavoured milk and pastries
can all impact on the nutrition of a meal as well as displace
healthy foods and meals later due to the large amount of energy in
such foods.
· Do not give caffeine to children
· Sodium should be kept to a minimum, and will ideally
not exceed 120mg per 100g.
· Fruit Juices are not necessary. It is better to eat
fruit and drink water. Apple juice in particular can cause
upset tummies and diarrhoea.
· Wash all fruit and vegetables to reduce the risk
from any nasties.
· Children with wiggly or lost teeth may find softer
breads and foods easier to eat.
This basis of this article was
supplied by OHbaby! resident nutrition expert Leanne
Cooper. You can find out more about Leanne and more of her
advice on ways to encourage healthy eating in your youngsters by
going to
www.sneakys.com.au