Back to school: How to give children a healthy lunchbox

BACK to school lunch boxes can be healthy and delicious as long as you plan ahead - here’s how to give your kids a flying start.

Bella, 5, is starting prep this year at Newport Lakes Primary School. She is showing what will be in her healthy lunch box. Picture: Josie Hayden

BACK to school lunch boxes can be healthy and delicious as long as you plan ahead, according to a leading nutritionist.

As children across Victoria get ready for their first day at school, parents are faced with the daunting task of once again preparing the daily lunch box.

But Nutrition Australia’s Lucinda Hancock says there are some simple tips families can follow to make sure even fussy eaters are excited to get the right nutrients.

“Always pack a main wholegrain item, like a sandwich or a mini pizza with lots of colourful fillings and lean meat ... the key to making healthy food exciting is to add colourful fillings,” Ms Hancock said.

Long-lasting energy options include sandwiches with chicken or tuna.

Ms Hancock also says packing at least two snacks is essential for getting through the day.

“One snack should contain fruit and vegies and the other should be dairy-based for strong bones,” she said.

 WHAT’S IN A PERFECT PRIMARY SCHOOL LUNCH BOX

LUNCH BOX ONE

MAIN: Wholegrain sandwich with chicken, one slice of reduced fat cheese, iceberg lettuce and avocado as spread.

FRUIT SNACK: Fruit kebab with melon, strawberry, banana, and pineapple.

SNACK: Mixed popcorn or a colourful roast vegetable muffin.

DRINK: Frozen bottle of tap water

 LUNCH BOX TWO

MAIN: Home-made mini pizza with colourful vegetables, lean ham and reduced fat cheese.

FRUIT SNACK: Mini pancackes with fresh fruit and yoghurt

SNACK: Corn on the cob, cucumber and carrot sticks with hummus dip or reduced fat cheese.

DRINK: Plain milk.