School Lunches That Tick All The Right Boxes

Healthy lunches are a vitally important part of the school day, enabling students to learn better, concentrate longer and enjoy playtime with their friends.

Murrumbidgee Local Health District (MLHD) Health Promotion Officer, Megan Mattingly said that good eating habits, when established early, really create better learning opportunities for school and later in life.

“Young children love to learn about healthy choices and to be involved in selecting and packing healthy options in their lunch box, which also increases the likelihood that they will actually eat the food they are packing with their parent or carer,” Ms Mattingly said.

“It all means that kids have the long-lasting energy to participate in physical activity, the ability to focus and concentrate better and play with their friends, leading to better learning outcomes.

“Healthy lunch boxes do not have to be expensive or difficult and include items from the five food groups, while limiting more processed items that are high in added sugar and salt.”

Ms Mattingly’s tips for what to pack as part of a nutritious lunch box, include:

• A water bottle, a piece of fruit or a serving of vegetables for Crunch and Sip. (Fresh and in-season fruits and vegetables tend to be less expensive. Summer fruits include strawberries, melons, peaches, nectarines and grapes. Small tubs of fruit are also good but look for those with no added sugar in the syrup. Raw veggies such as carrot sticks, cherry tomatoes, cucumber and capsicum, corn cobs and salad cups are ideal.
• A cereal/grain food and fruit or vegetable for a recess snack. (Vegetable sticks or a piece of fruit or rice crackers with hummus dip, savoury pikelets, rice cakes or plain popcorn are good options. Broccoli florets, water crackers and salsa dip work well as would a slice of fruit loaf and half a cup of 4-bean mix.
• For lunch try boiled eggs, beans or lean meat such as beef or chicken, tuna or salmon with a salad sandwich, roll or cooked rice or pasta. Include another piece of fruit or vegetable and a serving of reduced-fat dairy such as cheese, yoghurt, custard or milk.
• Pack one or two water bottles and encourage your child to refill at the school bubblers regularly. Water quenches thirst better than anything else and keeps children hydrated throughout the day. It is also best for healthy teeth. Should you choose to flavour their water, try citrus slices or mint. Do not pack soft drinks, cordial or fruit drinks. An ice pack or freezing part of their water bottle to keep it cool through the hot summer months.

Occasional foods such as biscuits, cakes, sweets and chips have limited nutritional value and should be avoided for school lunch boxes.

• Topics:

• Health & Wellbeing
• Food