Just like breakfast (see our earlier blog here), to keep our growing little ones going until home time, lunch should be a mix of complex carbohydrate, protein and fruit and or vegetables. Although its tempting to pop a sweet treat in too, its best to keep these for the many parties or play-dates that will include these less healthy options, rather than have them expect it every day!
Children often eat better without parents around and when eating with their peers, so use their lunchbox as an opportunity to offer something new or that they’re not always willing to eat at home, but limit it to one thing and the rest they like so they don’t go hungry!
Here are some ideas to help pack a nutritious lunchbox.
Pick one carbohydrate, one protein and one fruit/vegetable any extra’s you think they need or will enjoy!
Wholemeal bread for sandwich
Cold cooked wholemeal or brown rice pasta
Buckwheat crackers (Amisa), oat cakes (Nairns) or strips of pitta bread
Cold new potatoes or roasted sweet potato chunks
Other Carb Extras:
Cheese, smoked salmon, tuna, occasional ham, egg or chicken
Pot of cheese cubes, sliced chicken or hard boiled egg
Hummus, guacamole or cream cheese for dipping into or practice spreading
Slice of frittata or home-made quiche
Other Proteins extras:
Fruit & vegetables
Carrot sticks or sliced pepper
Sliced cucumber and berries or a small banana
Little pot of berries, raisins, cranberries (Crazy Jacks) or a date
Vegetable sticks or banana, apple or pear