A Healthy Lunchbox For Kids

Following on from last weeks post on healthy eating for Kids I thought  we could look at some healthy lunch box ideas for kids to ensure that they have the best chance at getting through the day.

A healthy lunchbox needs to include: 

1. Foods that will give children sustained energy throughout the day so that they will have better concentration and energy for play.

These slow release foods include:

• Multigrain or wholegrain breads
• fruit (unpeeled) apples, grapes, strawberries, pears etc

2.  A calcium rich food such as yoghurt or cheese is also important for healthy bones and teeth as well as helping them to feel full.  

3.  A protein rich food is important for growth and immunity so including some protien foods such as eggs, legumes or meat is a good idea.

Some Ideas for Lunch

• Vegemite and cheese Vita Weets  and a mandarin
• Baked Bean and cheese toastie (many kids would be happy with this cold) and strawberries
• Egg and Lettuce sandwich on wholegrain bread with cherry tomatoes
• A piece of vegetable frittata with cucumber and carrot sticks
• Chicken and Avocado Rolls and sultanas

Morning and Afternoon Tea 

• Celery, carrot, and cucumber sticks with hommus and apple
• Yoghurt and orange wedges
• Homemade pikelets with margarine and jam
• Cheese wedges or cubes
• Hard boiled egg and dried apricots
• Popcorn and apple
• Selection of chopped fresh fruit with yoghurt
• Custard and fruit

You can then mix and match lunches with morning and afternoon tea ideas to combine for a balanced lunchbox for the day ensuring that you have a combination of the following:

• Fruit
• vegetables/salad such as carrot, celery etc
• Dairy foods such as yogurt or cheese
• Protien such as meat, cheese, eggs, hommus etc
• Wholegrain bread or crackers
• Water