back to school

3 STEPS TO PACKING A HEALTHY AND ENVIRONMENTALLY-FRIENDLY LUNCHBOX

Words Julie Landon julielandonnutrition.com

Fussy eaters, allergies and healthy snacks – school lunches can be a challenge for many parents. Kids need food that will nourish and sustain them for the six hours that they are in school. They need food that won’t hype them up briefly, only to ‘crash and burn’ 20 minutes later. They need food that they like, is easy to eat, and, ideally, has minimal impact on the environment. Sounds tricky? Here are some tips to help prepare delicious lunches:

1. Fill the lunchbox with whole foods to energise and nourish fruit 1-2 servings.Whole or chopped up into smaller pieces. Provides essential nutrients like vitamin C and bioflavonoids necessary for boosting immune function, carbohydrates for energy, and fibre essential for gut health. vegetables Perhaps a tricky one for some, but vegetables provide nutrients for concentration, growth and supporting their immune system. Aim to include a rainbow of colours across the week as the different colours provide different nutrients. Cherry tomatoes, sliced cucumber or capsicum are delicious with a dip. protein Think chicken, cheese, seeds, meatballs, tinned fish, eggs, legumes or yoghurt, but limit processed meats with lots of additives. Protein assists growth and development but also helps your child feel fuller for longer periods of time. healthy fats Assist with your child’s brain development, hormone development, skin health and nutrient absorption. Choose avocado, olive oil, tinned fish or pumpkin seeds and minimise processed/packaged foods made from trans-fats. grains Use only wholegrains (not white bread, white rice) and keep it varied, like brown rice, legume pasta, wholegrain bread and muffins, to provide sustained energy and a range of vitamins and minerals. 2. Minimise the foods that may affect your child’s energy levels, their behaviour, their learning and general health foods high in sugar Be especially careful with flavoured yoghurts/milks/custards, muesli bars, juice as well as cakes, lollies and soft drinks. foods high in trans fats/vegetable oils

Biscuits, chips, pies and many packaged items. foods containing additives &

preservatives As a general rule, if the ingredient list is longer than five items or contains words or numbers you don’t recognise, choose something different!

3. Reduce your packaging • Buy in larger containers, e.g. yoghurt • Make foods from scratch, e.g. muffins • Shop at a bulk food store or farmers’ market ¡