Getting the kids out the door in the morning can be stressful enough. Noone needs the added pressure of curating the ✨perfect✨ lunchbox.
Sunshine Coast Health Senior Dietitian and mum Stacey O’Donnell knows the challenges of school mornings all too well.
She’s sharing simple, realistic tips to help parents pack filling lunchboxes, without the overwhelm.
“Nutrition is important to keep our kids full during the day, to give them energy so they can learn,” Stacey said.
“When kids haven’t eaten enough, it’s much harder to think or concentrate as well in the classroom, so nutritious food is important at lunchtime,” she said.
Aim for a mix of food groups
You don’t need fancy recipes, just a balance of foods that will keep kids satisfied.
- Wholegrain carbohydrates Eg. multigrain bread, wraps, oats, dinner leftovers with potato, rice, pasta.
- Protein foods that are going to keep kids full. Eg. shredded chicken breast, boiled eggs, hummus.
- Dairy eg, full fat milk poppers, cheese, full fat yoghurts.
- Fruits and vegetables. Apples, bananas, berries, cucumbers, carrots can be colourful and easy options. (Chop them up into bite-sized pieces to make them more appealing to young ones).
Take the pressure off
Lunches are important but they aren’t the only chance to get good nutrition in.
“I think parents put a lot of pressure on school lunch boxes and can get quite stressed when lunchboxes come home uneaten,” Stacey said.
“I think taking the pressure off your school lunch boxes and really think about making sure that your child has a really nutritious breakfast before they go to school and also their afterschool snacks and dinner.”
Keep food safe in summer heat
If packing dairy or protein foods, make sure foods are in a cool bag with an ice pack, to keep them safe to eat.
Bad bacteria can grow when these foods are left at room temperature for too long.
“You could also freeze a milk popper or yoghurt pouch, and that can keep the lunchbox nice and cool, ensuring the food is kept safe during the school day.”