Healthy lunchboxes

With almost one in four Australian children overweight or obese, ensuring that our children develop healthy eating habits early is an important step to living a long and healthy life.

The school lunchbox is one of the greatest culinary challenges of parenthood. It can be an everyday obstacle developing fresh and fun ideas for children’s lunches but some tips from Coles Nutritionist Dr Victoria Inglis will ensure your child’s lunchbox returns empty at the end of every school day.

Dr Inglis recommends parents include three key elements to ensure your child regularly enjoys a tasty, healthy lunchbox: variety, freshness and taste.

A healthy lunchbox will ideally include fruit, vegetables, a protein-containing food, dairy, bread (or alternative) and water:
· Fruit: Children should enjoy one to three serves of fruit per day. Cutting up fruit will make it easier for younger children to eat in particular
· Vegetables: Crunchy vegetable sticks such as celery and carrot, cherry tomatoes or diced cucumber can appeal to little appetites
· A protein-containing food: Low-fat cheddar, slices of lean meat, a hard boiled egg and tinned tuna are great sources of protein
· Dairy: Cheese, milk and yoghurt are great for growing bones
· Bread: Try wraps, pita, bagels, flat bread, crisp bread, pikelets, foccacias, scones and rice cakes instead of regular sandwiches. Try to select wholemeal instead of white bread where possible

Vary your child’s lunchbox according to the season. Children will be more likely to eat fruit when it is in season and changing with the season will prevent boredom. Staying away from meat and dairy on a hot summer’s day is also recommended.

Getting your child to eat all their lunchbox contents can be a challenge, particularly when you are not there to supervise them, so why not get your child to help you make their lunch each day.

Turn what can be a morning chore into a fun activity for both parents and children. When making your child’s lunchbox, why not make your own at the same time.

Taking your lunch to work will stop you getting the midafternoon munchies, and set a great example for your child.

For younger children, labelling the order in which your child should eat their lunch can be a good idea, especially if there’s a small treat included as part of their lunch that day.

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