LUNCH BOX TIPS

Incorporate protein

Protein is an essential building block for our bones, muscles, skin, cartilage and blood. As protein is a macronutrient this means our body requires relatively large amounts of it throughout the day. Protein in your main meals and snacks keeps you feeling satiated and curbs sugar cravings.

Incorporate fats

Healthy dietary fats are essential to give your body energy, improve overall health, keep you feeling fuller for longer and support cell growth. Healthy fats assist us to absorb fat soluble vitamins such as vitamin A, D, K & E.

Incorporate carbohydrates

Carbohydrates are our major energy source, helping to fuel our brain, kidneys, heart, muscles and central nervous system. We think about carbohydrates as bread, pasta, and rice, however they are found in many other food groups, such as vegetables and fruits.

Lunch box serving sizes

Consider how active your kids are going to be; are they playing sport? Make sure you cater for this as our appetites vary.

Drink water

Water is vital and we as well as children need to keep hydrated. It is important to monitor how much water you drink throughout the day as well as how much water the kids drink. Fluids such as soft drinks, energy drinks, cordial all contain very high amounts of sugar, colourings, additives and preservatives that are not necessary in our diets. If you want to incorporate fluids other than water, consider: coconut water, kombucha, water or coconut kefir, and all natural (no added sugar) fruit juices. Invest in a good quality water bottle which is BPA approved plastic, glass or stainless steel that is a decent size so you can track intake.

Keep it interesting

We too can be fussy eaters just like children, so it is always important to keep it interesting. If you notice a child is coming home with a lot of uneaten food in their lunch box, ask why.

Plan ahead

Prep food ahead of time. Freeze bliss balls, slices, muesli bars and bring them out of the freezer as required. Use leftovers for lunch.