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Every mother I know is always stuck for ideas on what to put in their kids lunch box.
If you put in something healthy and nutritous, it just comes back home again.
If you send them to school with something that is complete rubbish, you feel guilty.
The chance that the rubbish comes back home is pretty slim!
Finding a happy medium is time consuming and sometimes just pot luck.
So here are a few lunch box ideas to try.
• Recess- pikelets with margarine spread and jam
Lunch- reduced fat cheese and chutney sandwich, with fruit in season and water
• Recess- half a corn on the cob (pre-cooked and wrapped)
Lunch- ham, mustard and tomato sandwich, with fruit in season and water
• Recess- small tub reduced fat yoghurt (plain or fruit)
Lunch- tuna, lettuce and avocado in a wholegrain roll, with fruit in season and water
• Recess- small can or tub of fruit
Lunch- chicken and lettuce rolled up in Lebanese bread, with fruit in season and plain, reduced fat milk in a thermos (to keep it cold)
• Recess- vegie sticks (e.g. carrot, capsicum, celery) with a small tub of salsa dip
Lunch- peanut butter sandwich, with fruit in season, small tub reduced fat yoghurt (plain or fruit) and water
• Recess- fruit loaf with margarine spread
Lunch- rye bread sandwich using lean meat (choose sandwich meats with the Heart Foundation’s Tick of approval), with small tub of carrot sticks, celery sticks, and cherry tomatoes and water
• Recess- plain, fruit-based muesli bar
Lunch- homemade pizza (make your own pizzas the night before with Lebanese bread, tomato paste, vegies and reduced fat cheese. They taste great cold the next day!), with fruit in season and water
• Recess- plain or fruit scone with margarine spread and jam
Lunch- egg and lettuce sandwich, with fruit in season and water
• Recess banana, ricotta and sultanas wrapped in wholemeal lavash bread
Lunch- kidney beans (mashed), tomato, spinach leaves and avocado in a wholegrain bun, with fruit in season and water
• Recess- reduced fat cheese stick or triangle and sultanas
Lunch- chicken or turkey, celery and lettuce sandwich, with fruit in season and water
• Recess- small tub of yoghurt (plain or fruit)
Lunch- vegetable soup in a thermos served with a bread roll spread using margarine, with fruit in season and water
Lunch box rules
• A lunch box should have either a piece of fruit, a tub of fruit, dried fruit or some vegie sticks in it.
• It should contain something from the grain section of the Healthy Food Pyramid, like a wholegrain sandwich, Lebanese bread, rice or pasta.
• There should be protein, like a can of tuna or salmon, a boiled egg, beef or chicken.
• Dairy should also be on the list, a small tub or tube of yoghurt, some cheese slices, a tub of custard or a carton of milk like CalciYum, which is a long life packaged milk.
• Every lunch box needs water, as we all know it is essential that we have water and that a child should be drinking around 5 glasses everyday, depending on the area you live in. Some children should be drinking much more than this. Try having a frozen bottle in the lunch box in summer.
• And remember that if your child does not have access to a fridge at school then it is essential to have an ice pack in their lunch box to prevent food poisoning.
For ideas for Gluten, dairy and egg free Kids Birthday Parties click here
School Lunch Box Ideas from National Heart Foundation