YOUR 2020 SCHOOL LUNCHBOX SURVIVAL GUIDE
Image: Via Instagram/@thehealthfoodstore_
BY JESSICA BOSCO
Because apparently the humble vegemite sandwich just won’t cut it these days…
In those first few weeks when school goes back you are excited, inspired and energised to 1. send the kids off (hallelujah) and 2. pack their lunchboxes full of healthy, Insta-worthy creations and delicious tasty morsels they will love. Flash forward to a couple of weeks in and the excitement has worn off (as you realise you have what feels like 7000 more lunches to pack this year) and you’re feeling uninspired and overwhelmed.
These days there is SO much more pressure to not only make the options healthy yet still something they will actually eat (and not to mention going plastic-free/zero waste as well as allergen-safe).
“Lunchboxes have changed a lot over the years,” says nutritionist Skye Swaney who has teamed up with Whole Kids to help parents feel empowered to incorporate a healthy diet into their child’s lives. “When I was a kid it was a peanut butter or vegemite sandwich, an apple and maybe a muesli bar if I was lucky. These days lunchboxes are much fancier and usually contain an array of different options, plus there’s a lot more for parents to take into consideration such as school policies, environmental concerns and allergies, it can be a little overwhelming!”
Whole Kids founder and mum of two, Monica Meldrum agrees that we are living in a more “health and planet conscious society” and therefore parents now know the need for “natural and healthy lunch box inclusions”.
“When I was younger we had longer at school to eat our lunch and my mum had more time to pack,” adds Monica. “Modern families have busy lives and so convenience is important for both kids and parents but this doesn't have to be at the expense of nutrition.”
But these days with all that knowledge about how we should be eating healthy, it can still feel overwhelming and seriously confusing knowing what you should and shouldn’t be included in your child’s lunchbox - and not to mention there’s the added fear of being lunchbox shamed!
We asked Skye to break it down and share five things you should always pack and five things you should never pack when you send your little ones off to school.
Five things you should ALWAYS pack?
Fresh fruit
Most kids love fruit, and it makes the perfect snack to include in their lunchbox as it’s full of vitamins and fibre. Whatever fruit you choose, make it as easy as possible for your child to eat by peeling them where necessary and cutting them into slices or chunks. Stick to fresh fruit or small packs of fruit in natural juice if you’re out of fresh options.
Wholegrains
Such as wholegrain bread or a wrap, pasta, brown rice or quinoa. These will give your child a steady supply of fuel to get through the day as well as plenty of fibre to help maintain good gut health. If you’re struggling to find a wholegrain snack, add Whole Kids Organic Sweetcorn & Carrot Turtle Puffs as an easy and healthy go-to.
Dairy foods (or dairy alternatives)
Include cheese or yoghurt tubs or pouches. It’s important to ensure your child has a lot of dairy in their diet to support their growing bones. If your child has any issues with consuming dairy, choose a calcium-fortified dairy alternative.
A fun but healthy snack
Including a snack or two is a good way to add some additional nutrients to your child’s diet and while also keeping lunchboxes interesting. Snacks could be some cheese and wholegrain crackers or a fun but healthy packaged snack such as a wholegrain bar, small bag of popcorn or my son’s favourite Whole Kids Dinosaur Puffs. Look for products with minimal added sugar, saturated fat and salt, and keep in mind that if you don’t recognise an ingredient in a food, chances are it’s best left on the shelf!
A good quality, refillable water bottle
Water is the best drink for kids and it important that they always have some on hand to prevent dehydration throughout the school day. If your child isn’t a water fan, try flavouring it with some berries or orange slice. A frozen water bottle in the lunchbox is also a handy way to keep food cool and reduce the risk of food poisoning.
Five things you should NEVER pack?
Cakes, biscuits and lollies high in saturated fat and added sugar
These are best left out of the lunchbox and saved for celebrations such as birthdays and holidays.
Soft drinks
These generally have large amounts of added sugar which can contribute to tooth decay as well as excess weight gain. Water is the best drink for children.
Packaged snacks high in salt, saturated fat or added sugar
Some crackers, muesli bars or chips, even if they are specifically made for kids, these types of snacks can have far too much salt, added sugar and/or saturated fat to be a healthy option. Make sure you read the nutrition information and ingredients list on the product packaging so that you know exactly what you’re getting.
Avoid anything containing nuts or nut butters (if your child’s school has a nut-free policy.)
This may require double-checking the labels as it’s not always obvious that nuts are present in a product, and it only takes a small amount to cause a reaction in some children.
Stay away from high-risk foods for food-poisoning
Especially it’s going to be a hot day or you don’t have any way of chilling your child’s lunchbox. High-risk foods include meat, poultry, eggs, dairy, products, cooked rice and pre-prepared salads. These items should be kept at 4°C or below for as long as possible.
If you’re still feeling a little overwhelmed and like you could use a little more help, Monica shares her ultimate lunchbox tips:
Coming home with a full lunch box? Kids are more concerned about their playtime than eating. Packing easy to hold and quick to eat snacks will ensure they’re able to do both. Whole Kids Frooshies are a perfect go-to snack for recess when kids have less time to eat. Freeze them to double as a cooler pack on hot days!
Make lunch fun and fruit and veg more appealing with some simple tricks like using a cookie cutter for watermelon (I eat the rest!) or food picks for berries and fruit skewers. Experiment with hot food in winter and use an insulated thermos for leftovers for a warm and easy lunch.
Avoid overly processed packaged foods. Our top tip? If you can’t pronounce the ingredients on the back or you’re not sure what it is - it’s better to keep it out of the lunchbox.
While bread is yummy, it’s often hard to little ones to digest. Opt for a wholemeal or rye bread with lots of fibre to aid digestion and boost energy. Wholemeal wraps are also great as they can be made into little bites that are quick and easy to eat especially for younger ones.
Lose the guilt! Don't compare lunches or what your child eats as each child is different. The best thing you can do is educate them on making ‘’sometimes’’ and ‘’every day’’ food choices. I always tell my kids to eat their fruit and veggies as a recess snack and then save the treats for the afternoon so they don't just eat their favourites and leave the rest! Help them make a connection between the food they eat and how they are feeling.