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Stress-Free Tips for a Nourishing Lunchbox

Key points:

  • As children grow, their nutritional needs evolve, so it’s essential to provide the right energy and nutrients – and that includes their lunchbox! (Did you know: Adolescents often have increased requirements for protein, calcium, vitamin D and other nutrients (Soliman et al., 2022)). 
  • Build a healthy lunchbox around the 5 food groups – fruits, vegetables, dairy & alternatives, protein, and wholegrains.
  • Optimise easy more nutritious swaps. 
  • Use leftovers and pre-cut snacks to save time. 

Research shows that involving kids in choosing items in their lunchbox promotes a sense of ownership and healthy eating habits (Maiz et al., 2021).

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In honour of National Lunchbox Week, we’re excited to kick off the school term by sharing practical tips for creating a nutrient-packed lunchbox. We know life can get hectic, and there are days when you’re tired and unsure of what to include. Don’t worry – we’ve got plenty of ideas to make packing a healthy lunch easier and stress-free!

Nutrition plays a significant role in the growth and physical development of children and adolescents, it also contributes to their emotional well-being. With proper nutrition supporting healthy brain function, cognitive development, mood regulation and concentration (Benton, 2010). Being such an important factor, it’s also worth noting that nutrition requirements change as we age and develop. Did you know that adolescents often need higher amounts of protein, calcium, vitamin D, and other nutrients to support their growth (Soliman et al., 2022)?. During childhood, rapid physical and cognitive development also demands a balance of macronutrients like protein, carbohydrates, and healthy fats, along with essential vitamins and minerals such as iron and calcium (Moore Heslin & McNulty, 2023). Consulting with a dietitian can help ensure your child is meeting their unique nutritional needs during these crucial stages of growth and development.

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Kids spend up to 20% of their time in school each year, often consuming around half of their daily meals and snacks during this time.

This makes lunchboxes a fantastic way to support their nutrition and encourage healthy eating habits. Research has shown that adolescence, in particular, is a pivotal stage for developing lifelong habits, as it represents a key window of opportunity to foster healthy eating practices and encourage a positive relationship with food (Haines et al., 2019). Supporting healthy eating during these formative years helps lay the groundwork for lifelong health and well-being. That’s why we’re here to provide you with practical tools and guidance to ensure your kids get the nourishment they need to flourish!

Tips for Building a Nourishing Lunch Box: 

Base it on the 5 food groups

Pick and mix one tasty option from each of the five core food groups to create a healthy lunchbox every day (Healthy Eating Advisory, n.d.):

    1. Fruit (fresh or frozen!) e.g., fruit slices, mixed berries, frozen grapes or mango chunks
    2. Vegetables e.g., veggie sticks (carrot, celery, cucumber or capsicum) with dip, homemade veggie muffins or zucchini slice
    3. Milk, yoghurt, cheese and alternatives e.g., cheese slices with crackers (ideally look for yoghurt with less than 10g of sugar per 100g or those with ‘no added sugar’). 
    4. Lean meats and poultry, fish, eggs, tofu, nuts and seeds, and legumes and beans e.g., mini egg frittatas, falafels, chicken wrap etc.
    5. Grain (cereal) foods e.g, rice cakes with avocado, pasta salad made with whole grain pasta, veggies and light dressing
  • Plain water
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You can try these swaps to boost the nutrition:

  • Swap white bread for wholegrain or sourdough: Wholegrain bread provides more fibre, vitamins, and minerals, helping to keep kids fuller for longer and supporting digestive health.
  • Swap processed snacks for fruit: Fresh or frozen fruit offers natural sweetness, fibre, and important vitamins like vitamin C and various B vitamins, without the added sugar (hello, energy crash!)
  • Swap juice for water or milk: Water keeps kids hydrated, while milk provides calcium and protein. If dairy is not an option, fortified plant-based milk (like almond or soy milk) is a great alternative. 

Tip for making water more fun: Add frozen fruit! 

  • Swap processed deli meats for lean poultry or fish: Opt for lean turkey or chicken slices, or fish like tuna or salmon, for less saturated fat, a healthier source of protein and omega-3 fatty acids.
  • Swap chips for air-popped popcorn or whole-grain crackers: These snacks provide a crunchy, satisfying option with more fibre. 
  • Swap packaged granola bars for homemade ones: Homemade granola bars allow you to control the ingredients, making them a healthier option with whole grains, seeds, and less added sugar. (Here is a recipe if you want to give this one a go!).

Tip when shopping for granola or muesli bars: Look for those with sugar less than 15g per 100g. 

For more ideas try this online lunchbox builder from Cancer Council Australia. Try involving the kids in the process to get them excited

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Making Lunch Box Packing a Breeze

We understand that planning and prepping lunch boxes can be challenging during a busy week. So we wanted to add some tips to help make it more manageable, while keeping in mind that life can get unpredictable—and that’s completely okay!

  • Pack leftovers: Many dinner dishes can be easily packed into a lunchbox. Simply cook a little extra at dinner, transfer the leftovers into lunch containers, and store them in the fridge overnight.
  • Time vs cost: Balancing time saving strategies and cost can be tricky, and depends on what works best for you and your family that week. We know convenience often comes at a higher price so preparing meals and snacks from scratch is usually more affordable than buying pre-packaged options. For instance, instead of paying up to $4 for prepackaged cheese and crackers, buying a large pack of a wholegrain cracker variety and pairing it with sliced cheese at home is significantly cheaper (and lasts longer!). Similarly, buying a large tub of yogurt and portioning it into smaller containers is cheaper than purchasing individual tubs or pouches. It also pays off to stock up on specials where possible, saving you both time and money in the long run!
  • Prep in bulk: Spend some time once a week prepping fruits, veggies, and snacks in bulk. You will thank yourself in the morning! 
  • Involve your kids: Let your kids help choose what goes into their lunchbox. This can make them excited about their food by giving them a sense of ownership and responsibility. 

By getting ahead with a little prep, letting your kids join in the fun, and making a few simple swaps, you can whip up a stress-free lunch that keeps your child energised and ready for a great day at school. By focusing on packing in wholefoods and involving your children in the process, you’re not only helping them build healthy eating habits but also setting them up for a lifetime of great nutrition habits. Remember, it’s the little changes that really add up, and building healthy habits starts with the small choices we make every day.

FREE DISCOVERY CALL

Connect, share and discover how a dietitian can help support your health goals. 

These sessions are a great way to:

  • Explore how personalised nutrition guidance can make a difference to your individual health needs.
  • Get to know us and our approach to health and nutrition.
  • Ask any questions about how we can support your journey.
no bake oat bars recipe healthy lunchbox ideas dietitian dietetics balwyn north

Recipe: No-Bake Oat Bars (Nut-Free)

Prep Time: 20 minutes
Makes 10 bars

Ingredients:

  • 1/2 cup Maple Syrup or sweetener of your choice (e.g., monk fruit, honey etc. Just be mindful the amount required may differ!)
  • 1/2 cup Seed Butter (e.g., Tahini & Sunflower Butter)
  • 1/4 cup Oat Flour
  • 2 1/2 cups Rolled Oats
  • 1/3 cup Sunflower Seeds
  • 1/3 cup Pumpkin Seeds
  • 1/2 cup Dried blueberries (or your preferred dried fruit)
  • 2 tbsp Cacao Nibs or Mini Chocolate Chips
  • Pinch of salt

Instructions:

  1. In a medium bowl, mix the maple syrup and seed butter until smooth.
  2. Stir in oat flour and add a pinch of salt, stir  until combined.
  3. Add the rolled oats, seeds, dried blueberries, and cacao nibs. Stir until everything is evenly mixed.
  4. Line a 23x23cm tray with parchment paper. Press the mixture firmly into the tray.
  5. Let sit for 15-20 minutes to allow the oats to absorb the moisture.
  6. Once set, cut the bars in the pan. Carefully remove them and store at room temperature for up to 6 days.

Notes:

  • To make your own oat flour, simply blend 1/4 cup of oats in a blender until fine.
  • Bars may be fragile, so cut them in the pan and pack with care when on the go.

This recipe is quick, easy, and requires minimal effort for a delicious, nut-free, school-friendly snack!

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