{"id":2735,"date":"2022-04-01T07:18:00","date_gmt":"2022-03-31T20:18:00","guid":{"rendered":"https:\/\/staging2022.onthecoastpublications.com.au\/onthecoastfamilies\/?p=2735"},"modified":"2022-03-03T00:18:57","modified_gmt":"2022-03-02T13:18:57","slug":"dietitians-six-top-tips-to-packing-a-healthier-lunch-box","status":"publish","type":"post","link":"https:\/\/staging2022.onthecoastpublications.com.au\/onthecoastfamilies\/dietitians-six-top-tips-to-packing-a-healthier-lunch-box\/","title":{"rendered":"Dietitian\u2019s Six Top Tips to packing a healthier lunch box"},"content":{"rendered":"\n

By Lauren Bale & Gina Stear<\/strong><\/p>\n\n\n\n

With the new school year well and truly underway, now is the perfect time to think about what you are fuelling your children\u2019s minds and bodies with to tackle their busy school schedules. Children eat 30% of their food while at school so ensuring they enjoy healthy food choices in their lunch boxes is important not only for their learning but also for their growth, development and overall health and wellbeing. Packed lunches don\u2019t have to be boring. With a little thought and imagination, they can be fun, healthy and tasty too.<\/p>\n\n\n\n

Aim to include something from all 5 food groups<\/strong><\/p>\n\n\n\n

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Stick to the basics when it comes to deciding what to include in your child\u2019s lunch box. As a rule of thumb, including something from each of the 5 food groups with a drink is a great place to start.<\/p>\n\n\n\n

Keeping well hydrated is as important as being well nourished. Don\u2019t forget to pack water in a reusable bottle so they can fill it up throughout the day. There\u2019s no need for sweetened drinks such as juice, cordial or soft drink. These tend to contain too much sugar which isn\u2019t good for growing teeth. In summer, it might be helpful to fill a quarter of the bottle with water and freezing overnight. Top up with cold water in the morning to ensure a cool drink for most of the day as well as doubling up as an ice pack for the lunch box.<\/p>\n\n\n\n

Try not to over pack<\/strong><\/p>\n\n\n\n

While it can be tempting to provide a big range of snacks, fruit, drinks, sandwiches and anything else we can think of into a lunch box (our kids have a long day to get through after all!), sometimes the key is to pack less. An Australian study found that on average children are only eating about 68% of lunch box content, with the lowest consumption rate being for vegetables.<\/p>\n\n\n\n

An over packed lunch box can be overwhelming for younger children or those with a smaller appetite.<\/p>\n\n\n\n

When choosing what to put in your child\u2019s lunch box, try to think practically about the day ahead. What breaks do they have? Will food be provided at any point? (e.g. at after school care.) Aim to put in just the right amount of food rather than aiming for abundance. Plan a serve of fruit for fruit break, one or two snacks for recess, and something filling for lunch, such as a whole grain sandwich, sushi rolls, leftovers from dinner or mini veggie frittatas. Extras such as an after school snack may be necessary for some children, especially if they head straight from school to other afternoon activities such as sports training.<\/p>\n\n\n\n

Take time to prepare<\/strong><\/p>\n\n\n\n

Meal prep is a great way to stay on track with making healthy food choices, despite busy schedules. Making school lunches a part of your meal plan will help you save time and keep you organised.<\/p>\n\n\n\n

Choose a day that you are less busy to wash and chop fruits and vegetables, and prepare batches of healthy proteins like chicken, eggs, and beans. If you don\u2019t have time for this, don\u2019t feel guilty about purchasing pre\u2013chopped and washed fruit and vegetables, pre\u2013cooked chicken, or canned tuna and beans, these are all great options!<\/p>\n\n\n\n

Here are a few simple ways to give leftovers from dinner new life in the lunch box:<\/p>\n\n\n\n