Lifestyle, Nutrition

A Guide To School Lunchboxes

School lunchboxes… it’s a never-ending job. Love it or loathe it, if you have a school aged child, there will be many more years of packing to come! I find that organisation is key. If you have a stocked pantry and freezer, packing a lunchbox is cinch. If you have a child with a food allergy or intolerance, or just want to avoid the nasties, a little extra preparation time and intention is required to stay organised. If your kids are anything like mine, they are always hungry! But how do you feed them nourishing food that will fill them up as well as meet their needs? It’s all about the good fats and proteins. Variety is super important when it comes to giving your kids a healthy diet. Here are some ideas in each category of what you could pack:

FOOD SOURCES

Vegetables:

Cut-up some cucumber sticks, or buy the mini cucumbers, carrot sticks, snow peas, capsicum, cherry tomatoes, green beans. Serve with hommus, pesto, guacamole, tomato salsa, or any other home-made dips. If buying from the store, SSS Foods Hommus brand is great, it has no preservatives and is made using olive oil.

Fruit:

– freshly chopped up or served whole. Try to stick to seasonal fruits as they are fresher and provide the vitamins and minerals needed for that season

Grains/legumes:

– sourdough (spelt, rye etc), wraps, brown rice and quinoa cakes, banana bread made with spelt or buckwheat flours (or gluten free if needed), banana mini pancakes, rice paper rolls, brown rice sushi, gluten free pasta or pulse pasta mixed with pesto, popcorn, roasted chickpeas, plain corn chips, homemade muffins or cakes (wholefood recipes, using good quality flours, fats and sweeteners).

Protein:

– boiled egg, meatballs, nitrate-free ham, shredded chicken, leftover roast meat, tuna or salmon, organic sausages, organic natural yoghurt (naturally sweetened), rice paper rolls with a protein and salad, mini frittatas or zucchini slice made in a muffin tin, baked beans, hommus.

Fats:

– guacamole, full fat Greek yoghurt, cheese (not processed), boiled egg, coconut flakes, coconut yoghurt. Bliss balls can be easily made and contain good fats such as coconut oil, coconut, flaxseeds, seeds and nuts (if allowed at the school).

For a full lunchbox guide, head to my website jokatenutrition.com and subscribe and you will receive my FREE lunchbox guide, which is packed full of childhood nutrition info, as well as ideas and recipes.