Sunshine Coast chef and nutritionists share 18 tips, hacks for making school lunches

Sunshine Coast foodies have shared their best hacks for creating cheap and nutritious school lunches that will keep your child full and energised for longer.

Sunshine Coast foodie experts share 18 tips for making school lunches. Photo: supplied.

From buying the right lunch box to grating vegetables into muffins, Sunshine Coast foodie experts have revealed their top tips for creating school lunches this year.

As hundreds of primary school children start and return to school, one of the region’s best chefs and nutritionists have outlined 18 tips for how parents can best pack their kid’s school lunch box, from sourcing ingredients to shaving time when making lunch.

Starting off the list is Food Matters Institute nutritionist and recipe developer Rachel Morrow.

Food Matters Institute nutritionist and recipe developer Rachel Morrow. Photo: Supplied.

• Ms Morrow said a good time saving tip was to cook in batches, making a couple of dishes and freezing them in small portions.
• She said another time saver was to create a healthy “go-to snack box” in the pantry, allowing kids to snatch snacks on their way out.
• The nutritionist said kids should eat different coloured fruit and veggies - to “eat the rainbow” - as it meant they would digest a good range of nutrients.
• She said a good way to sneak in extra veggies in a lunch box was by adding grated zucchini, carrot or apple into muffins.
• Ms Marrow said a handy trick to create variety was to have a good mix of three macronutrients, fat, protein and carbohydrates. “We want full tummies for longer, energy-stabilising foods to help balance blood sugar levels, and foods that help with brain function,” she said.
• To give kids a “nice energy hit”, Ms Marrow said to pair fat and protein, such as bliss balls, cheese and crackers, or yoghurt and berries.
• Ms Marrow said parents should learn how to read labels and avoid unhealthy ingredients, especially in the face of “clever marketing” where products can be covered in health stars or sponsored by sporting organisations. “Knowledge is key,” she said

Angela Cleary, a lecturer in nutrition and dietetics at the University of the Sunshine Coast, said a key and simple tip was to make time for a weekly shop, ideally without kids to help the shopper focus.

University of the Sunshine Coast nutrition and dietetics lecturer Angela Cleary. Photo: supplied.

• Ms Cleary said to watch out for health claims when scanning the shelves for food, saying it can often be a red flag when a product is smothered in them.
  
• After the shop, Ms Cleary said parents should have a well-insulated lunch box, allowing them to store cold items, such as yoghurt.
  
• Ms Cleary said parents should remember to pack whole grains, plenty of water, and any fruit and vegetables as lunch was a good time to introduce new healthy items into a kid’s diet given they will be hungry at lunch.

Sunshine Coast chef Frank Boulay, who owns French restaurant Periwinkle in Peregian Beach, said a good way to source ingredients for school lunches was to buy fresh, in-season produce from food stands on the side of the road.

Husband and Wife team Karin Doldl and Frank Boulay who own Periwinkle Restaurant at Peregian Beach. Photo Lachie Millard

• When buying items from the shelves, the veteran chef said parents should avoid processed food if possible.
  
• Mr Boulay said some of the best meals to make for school lunches were sandwiches, sushi, and home baked goods, such as brownies and cupcakes, where children can help and even show off their baking skills to their friends.
  
• He said the trick to an easy school lunch was to keep it simple, such as a wrap with ham, cheese, and fresh vegetables. “Don’t need to be too complicated with children’s lunch boxes,” he said.

University of the Sunshine Coast school of health lecturer Dr Linda Gallo said a good way to source fruit was at weekly farmers’ markets because they were in-season and recently harvested, carrying good nutritional value.

University of the Sunshine Coast school of health lecturer Dr Linda Gallo. Photo: supplied.

• For parents who enjoy bulk-buying, Dr Gallo said a time saving hack was to cut and peel fruit and vegetables before freezing them, allowing parents to easily add them into their kid’s lunch box when needed.
• Dr Gallo said parents should also focus on buying and packing food with good amounts of iron as iron was a common micronutrient deficiency among children in primary school.

Originally published as Sunshine Coast chef and nutritionists share 18 tips, hacks for making school lunches