FUEL FOR SCHOOL

Packing a realistic (and healthy) lunchbox for your children.

It’s no secret kids (even teenagers) who eat well are better fuelled to listen, learn, and play at school. But preparing a healthy lunchbox day in and day out can understandably get exhausting and is definitely easier said than done. The good news is, it’s a lot more achievable than you think – and no, you won’t have to spends hours slaving away in the kitchen! Brisbane-based Nutritionist Jacqui Toumbas has shared five easy steps to pack a realistic (and healthy) lunchbox.

“A healthy lunchbox is crucial for school students as it provides everything they need for performance and physical health,” Jacqui says. “A nutritious lunch improves concentration, memory, and helps create healthy eating habits.”

Five Steps To Pack A Healthy Lunchbox

TIP: COOK LARGER PORTIONS OF FOOD AT ONCE TO SAVE TIME.

1. Start with a balanced base – begin with a foundation of whole grains, such as brown rice, quinoa, or wholemeal bread. Then add a lean protein source, such as ham, chicken, tuna, beans, or tofu. This will provide sustained energy and keep your child feeling full throughout the day.

2. Add fruits and vegetables – aim to include a variety of colours in your lunchbox. Include fresh or sliced fruits, such as apple slices or grapes, and crunchy vegetables like baby carrots, cucumbers, or cherry tomatoes.

3. Include healthy fats – add healthy fats to your child’s lunchbox, such as avocado, nuts, or seeds. This will help keep them feeling full and focussed while providing important nutrients.

4. Limit highly processed foods – avoid overly processed foods such as chips, pre-packaged foods, soft drinks, fruit juices, and lollies. Instead, opt for healthier snack options such as popcorn, homemade trail mix, or fresh fruit.

5. Get your child involved – involve your child in planning and packing their lunchbox. This will not only teach them healthy habits but also ensure they’re more likely to eat the foods provided. Let them choose a few healthy options from each food group and help with preparations and packing.

Mini Pizza Pockets

Older kids can make these easy mini pockets with ingredients you already have in the kitchen!

TIP:

CUT UP FRUITS AND VEGGIES IN ADVANCE AND STORE THEM IN CONTAINERS. THIS WAY, YOU CAN QUICKLY ASSEMBLE THE LUNCHBOX MEALS IN THE MORNING.

Ingredients

Bubeleh Bakery Wholemeal Mini Pita (any mini pita pockets will work)

Tomato passata

Grated cheddar cheese

Protein: choose between ham, shredded cooked chicken, salami etc.

Spinach

Olives

Method

Cut one edge of the pita creating an opening, gently open the pita. Place one tablespoon of passata into the pita and spread around evenly.

Fill with your choice of fillings: protein, cheese, olives, and vegetables. Place in a sandwich press and cook until the outside is crunchy and the cheese inside is melted.