Healthy lunchbox ideas

Creating fresh and healthy lunches that the kids will actually eat can be a daily challenge for time-poor parents.

Eating a healthy lunch is important for growing children because it boosts their energy, improves concentration and provides the nutrients they need to fuel their body and mind for growth and development.

So how can parents create a lunch that’s both delicious and healthy?

According to Queensland Health, a healthy lunchbox has four components:

  • a main item such as a wholegrain sandwich, wrap, roll, pasta or rice dish with lean protein and salad
  • a piece of fruit or vegetable sticks
  • a healthy snack such as yoghurt, wholegrain crackers with cheese or a small fruit muffin
  • a chilled water bottle – if it’s frozen that will help to keep your child’s lunch cold (but remember to pack another water bottle they can drink from while they wait for the ice to melt).

Here are a few yummy ideas to help give your children enough energy to learn and play all day at kindy or school:

  • vegetable sticks like capsicum, celery, cucumber and carrot with dip (such as guacamole, hummus, eggplant and salsa or cottage cheese)
  • wraps (filled with lean meat such as diced chicken, turkey slices, cheese, tinned fish or egg and plenty of salad vegetables)
  • sushi rolls or rice-paper rolls (with fresh fillings rather than tempura or fried options)
  • home-made healthy muffins or slices with added fruit or vegetables (try banana muffins or zucchini slice
  • cubed cheese or cheese sticks
  • air-popped popcorn (or make your own flavoured popcorn
  • pikelets – sweet or savoury are good
  • hard-boiled egg
  • a small tin of baked beans
  • a tub of yoghurt or a carton of milk
  • ensure a full water bottle is packed in their bag every day

For more healthy recipe ideas, visit http://healthier.qld.gov.au.

Published — 25 October 2018 Last updated — 25 October 2018

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