Photography by Ben Dearnley
Get ready for back-to-school with these healthy ideas for making the kids feel special.
Some schools have a list of foods that aren't permitted in childrens' lunchboxes. Make sure you get a copy of this list before your child starts school. To avoid your child becoming overwhelmed, talk them through what foods to eat from the lunchbox at the different times of the day.
Insulated lunchboxes are perfect for keeping food cold. Pop a frozen juice or water bottle inside to keep things extra cool.
Fruit is an important part of lunchboxes. Include at least two pieces. Most schools have a 10-minute fruit break in the morning, and a small piece of fruit or container of chopped fresh fruit is quick and easy for kids to eat.
Try these combinations:
- Combine chopped apple and oranges in acontainer. The orange will help prevent the apple going brown
- Make a fruit salad with any combination of apple, orange, watermelon, strawberries, rockmelon, grapes and pineapple. Store in an airtight container in the fridge and use within 3 days
Recess is generally a 20-minute break. As it can be before or after lunch, avoid providing large portions. Everyday snacks you can add to lunchboxes include:
- Fresh or canned fruit
- Corn or rice cakes
- Vegie sticks or wholemeal crackers with dips such as hommus or guacamole
- Fruit loaf
- Dried fruit
- Cheese cubes
- Plain popcorn
Increase your child’s daily fruit or vegetable intake by adding carrot, zucchini, pumpkin, banana, apple or dried fruits to healthy muffin or cake mixtures.
If you don't have time to make sandwiches in the morning, make them on the weekend and freeze for the week ahead. Pop into the lunchbox first thing in the morning and they’ll be thawed by lunchtime. These fillings are perfect for making and freezing in advance:
- Chicken mixed with a little mayonnaise or cream cheese
- Spreads such as peanut butter (if allowed), Vegemite, honey or jam
- Cold meats such as ham, roast beef or turkey
- Mashed or finely chopped egg mixed with a little mayonnaise
Make your child feel special on their first day of school by including a sweet treat. Add an extra treat for them to share with a new friend.
Leftover dinners are great to pack for lunches or for snacks. Kids love homemade pizzas, stirfries, vegetable bakes or slices. A small piece of frittata or lasagne also makes a tasty lunch.
Trail mixes are a great, energy-giving healthy snack. Choose ingredients your children enjoy, but avoid foods high in sodium, kilojoules or saturated fat. Try the following nut-free trail mix ideas (store in an airtight container and use within 5 days):
- Combine 1/2 cup each of sunflower seeds, sultanas, banana chips and chopped dried pineapple
- Combine 1 cup mini pretzels with 1/2 cup dried cranberries
- Combine 1/2 cup each of Cheerios cereal, chopped dried apricots, pepitas (pumpkin seeds) and chopped dried apple
Super Food Ideas - February 2011 , Page 66