A Healthy Lunchbox
Healthy lunches and snacks are important for keeping active kids alert and focused and providing them with the nutrition they need every day. A healthy lunch box should include:
· Fruit – at least one serve of fresh seasonal fruit. If you don’t have fresh fruit, canned (in natural juice) is a good substitute. Dried fruit is high in sugar and should be avoided
· Vegetables – vegetable sticks, salads or a mix of raw (with dip) or grilled vegetables
· Dairy – one serve of milk, yoghurt or cheese supports optimal growth and development in children. If your child can’t tolerate dairy provide a suitable alternative.
· Protein – lean meat or poultry, fish, eggs, tofu, legumes/beans, or nuts and seeds.
· Grain foods – wholegrain and high fibre varieties are best.
· Water – the best drink to keep children hydrated.
Remember, children who help plan and prepare their own lunch are more likely to eat it. Your child might like to try out this fun, ‘Interactive Lunchbox’ website: www.goforyourlife.vic.gov.au/hav/articles.nsf/html/index.html
Healthy Lunchbox Ideas
Your child’s lunch box can contain food from all of the five food groups. The food groups are; breads and cereals, fruit, vegetables, meat/meat alternatives and dairy/dairy alternatives. Some examples can be found at www.nutritionaustralia.org Try these in the lunchbox:
· lean ham and salad wrap
· banana and handful of grapes
· sliced vegetables (carrots, cucumber, tomatoes)
· handful of reduced fat cheese cubes
· bottle of water
