Nailing that winning formula of tasty treats they’ll devour and the good stuff they need is tough, especially when you’re busy with breakfast, braiding hair, and reading teachers’ notes that got smooshed in the bottom of schoolbags.
Here are eight tips for lunch boxes that are filled with goodness!
1. Embrace the bento (a compartmentalized container)
A bento box has a lot more going for it than looking great. It can be your secret weapon to increasing the variety of foods your kids are eating. Just pop something different into each section.
Five compartments are perfect for ticking the five food groups and the kids won’t even realize. It’s particularly good for little fuss-pots that don’t like their foods touching.
For a balanced bento why not try
Whole-grain sandwich (grains)
Grapes, berries, or mandarin segments (fruit)
Cheese cubes or yogurt (dairy)
Hummus dip, mini lentil patties, and veggie sticks (veggies and protein)
Mini fruit or grain muffin (wholesome treat)
The small compartments in bento boxes are great for using up leftovers and the odd bits of fruit and vegetables in the fridge, like those last few strawberries.
2. Fill them up with fiber
A good old sandwich or whole-grain roll should never be underrated. Packed with fiber, it is a great way to help fill kids up at lunch and keep them going through afternoon classes. Some kids fall short on getting the right amount of grain foods, which may affect their fiber intake. Extra fiber will help to keep them regular and help maintain their gut health. Any chance to eat more whole grains is a bonus!
3. Cut the chopping
For the lunch box think mini cucumbers, cherry tomatoes, or whole carrots. However, for young children who many not be able to manage whole veggies, halved cherry tomatoes and spiralized cucumber/carrots are a nice option.
4. Be water wise
Every lunch box needs some liquid and you don’t need to look any further than fresh water. Juices and sports drinks often have hidden sugar. Why not try freezing their bottle with fresh fruit pieces for a cool flavor burst on a hot day? If you are going to include a flavored drink, aim for something that has a low glycemic index (GI). This means that the combination of nutrients enables energy that lasts longer.
5. Say cheese
Take every opportunity to increase their calcium intakes. Calcium is essential for growing bodies, strong bones, and teeth. Whole-grain cereal and milk (or fortified plant-based milk) for breakfast is a great start, and keep this going by making sure there’s yogurt or cheese in the lunch box.
6. No soggy sandwiches
Put the drier ingredients against the bread. With a paper towel, pat dry the tomato slices and lettuce leaves before adding them to the sandwich.
7. Focus on fresh
Try to find in-season fruit and vegetables. Not only will you save money; you’ll be getting the produce at its best. Think sweet summer peaches or crisp winter apples. The kids will love the taste, and the environment wins too—fresh fruit means minimal transport and packaging.
8. Easy freezy
Muffins and other baked goods are easy to freeze as individual servings. They make for easy lunch prep, especially when you’re in a hurry on those extra-crazy school mornings.
Article courtesy of Sanitarium Health Food Company. For more information and heart-healthy recipes, visit sanitarium.com.au.
