Most schools break for recess or “little lunch” and later for lunch or “big lunch”, some schools also offer “Crunch and Sip” this is a break where the children get to eat fruit or salad vegetables and drink water in the classroom. Your child’s school will let you know what the timetable is. Labels are also essential as these items are often left behind in the playground when eating is finished and playtime beckons.
Use the following list as a checklist for your child’s lunchbox
- fruit – peel citrus, chop up apple, remove leaves from strawberries (make iteasy to eat)
- crunchy vegetables
- a dairy food – cheese, milk or yoghurt
- protein food – lean meat, egg, tinned fish or dairy could also be in this group
- starchy food – bread, roll, flat bread, fruit bread or crackers
- water
This might look like some crunchy veg at crunch and sip, some blueberries and a squeezy yoghurt at recess, a shredded chicken, avocado and lettuce sandwich and mandarin at lunch.
Some other ideas:
- Try vegetable sticks or a small container with mixed vegetables such as cherry tomatoes, carrot sticks, snow peas, capsicum strips or cucumber.
- Include a small drink of UHT milk or water (freeze overnight) in the lunch box. Fruit yoghurts should be kept cool in an insulated lunch box, these can also be frozen and will thaw out by recess.
- There are a variety of breads and fillings, especially if children begin to lose interest in sandwiches. Try bread rolls, flat bread, foccacias, crispbread, rice or corn cakes. Try fillings such as vegemite, cheese, tuna, egg, cold lean meats, baked beans, grated carrot, avocado and lettuce. Poached, shredded chicken breast mixed with mayonnaise and chopped cucumber or celery is a favourite in our house.
Lunch Box Ideas-Provided by Only About Children Nutritionist Susan Williams
Try some of these recipes…
Guacamole Dip
Yoghurt, Cucumber & Dill Dip
Egg Sandwiches Three Ways
Healthy Protein Packed Apple Pie Bar
Individual Silverbeet Frittatas With Ricotta & Fetta