THINK INSIDE THE BOX
MAKING SCHOOL LUNCHES CAN TURN INTO A STRESSFUL CHORE, BUT THESE TIPS WILL TAKE THE RUSH OUT OF YOUR ROUTINE
Nothing screams “back to school” like pulling out the lunch boxes and mentally preparing for the endless months ahead of making school lunches (can I hear a groan?). How can something so innocent turn into something that leaves us pulling out our hair each morning? Here are eight tricks to packing a healthy lunch that your kids will love to eat.
1. Choose a lunch box that has separate compartments. Often referred to as bento boxes, they come from Japanese origins and are usually airtight, spill-proof and make it easy to include a variety of healthy options of essential food groups each day.
2. Involve your children in the conversation of what healthy options to include in the lunch box before going back to school. This allows the child to feel ownership and a sense of control when it comes to opening their lunch box at school.
3. Once made, leave the lunch box in the fridge until the last minute to keep it cool, then add a slimline cool pack to an insulated bag. This keeps food fresh and cool without the chance of spoilage.
4. Organisation is key. Begin Monday with a full fridge and options you can include during the week. Perhaps this means spending time on a Sunday afternoon preparing and involving the children in making some healthy muffins or slices, or take them grocery shopping. Include items such as Greek yoghurt, vegetables such as snow peas, carrot and celery sticks and edamame beans or air-popped popcorn or homemade chia seed pudding alongside a healthy salad, chicken wholegrain wrap, and a piece of fruit.
5. Choose to go nude. By opting for a plastic-free lunch, not only will you be reducing landfill waste but also avoiding processed foods that are devoid of nutrients. Proper nutrition means better learning outcomes and there is no doubt children who begin eating a healthy diet from a young age are more inclined to make healthy choices as they grow into adulthood.
6. Make double batches at dinner. Children love leftovers and they can often be reheated and stored in an insulated container to keep warm. Meals such as spaghetti bolognese, soups and casseroles are great options to include once the weather cools down.
7. Always choose water. Hydration is important and sugary poppers or sports drinks are not necessary at school. Caffeine is not well tolerated in children under 14 and may inhibit proper uptake of nutrients such as calcium. Insulated water bottles are great to use in summer to keep hot bodies cool.
8. Comparison is not relevant. Your children will be exposed to many styles of lunch boxes, some not so healthy. Unfortunately, healthy is not the norm, so take some time to explain to your children that their lunch box is how you choose to eat as a family for the sake of their long-term health. There may be a few bumpy roads in the beginning but perseverance with this topic will help form your child’s future identity around healthy eating.