Healthy lunch box ideas

School children have different nutritional needs to those of preschoolers or toddlers. Once children start school, their energy requirements increase as they become more active and grow more quickly. School children usually have a high energy requirement for their size and require foods that are high in energy but also rich in nutrients. A good supply of protein, calcium, iron and vitamins A and D is necessary during the primary school years. Calcium is needed for healthy tooth development and, together with vitamin D, helps make bones stronger. Of course, most kids would love to live on lollies, chips, convenience food and all the other things parents know have very little or no nutritional value - so how can parents get their children to eat their protein, fruits and veggies? The first step is to be creative. Children, especially those that are younger, love to eat food that is fun to look at, as well as fun to eat. Healthy sandwich ideas the kids won't turn their nose up at:

Try using a variety of breads to keep things interesting. Bread rolls, baguettes, bagels, mountain bread and crisp bread crackers can break up the monotony of a Vegemite sandwich on sliced white.

Try making sandwiches with one slice white and one of wholemeal, or use white bread with added fibre.

Use spreads like butter or margarine sparingly and try using sticky fillings that pack in some nutrients. A smear of avocado or hummus might do the trick. Lunch box sandwich inspiration:

Vegetable pikelets recipe

These savoury vegetable pikelets are full of hidden veggies that the kids won't see. They are perfect for toddlers and can also be popped into lunch boxes. Prep Time: 5 mins Cook Time: 10 mins Ingredients: 2 cups wholemeal self-raising flour 2 cups raw chopped finely 2 eggs, lightly beaten 1 cup tasty cheese, grated 1 1/2 cups milk salt and pepper 50g butter (for frying) Cream cheese with some chives to serve vegetables, Method: In a bowl, whisk all ingredients except for butter and cream cheese together. Heat a little butter in a frying pan. Using quarter cup measures, fry each pikelet until golden and turn. Serve warm with cream cheese spread on top.

Tuna melts recipe

In a large bowl add tuna, mayonnaise, Serving Size: 10 muffins Ingredients: 1 pkt English muffins 185g tin tuna, strained 3 tablespoons mayonnaise 1/4 cup grated carrot 1/4 cup corn kernels, tinned or fresh 1/2 cup tasty cheese, shredded plus 1/4 cup extra salt and pepper Method: In a large bowl add tuna, mayonnaise, carrot, corn and cheese - stir to combine and season to your liking. Heat your griller, cut muffins in half and spread with margarine or butter. Place a heaped tablespoon of mixture on each half. Add a touch of extra cheese on top and grill until melted and lightly brown. Let Warragul Newsagency organise your children’s stationery.