Packing a nourishing lunchbox doesn’t have to be difficult, laborious or expensive. Here are my top 5 things include.
What to include
This is what fills hungry tummies (so important!) & provides the building blocks for muscle and hormones. Think: Tinned salmon/tuna, preservative-free sausages, sliced steak, chicken wings/drumsticks, chickpeas, lentils, eggs, nuts, seeds, tempeh, gummies. Avoid processed deli meats.
2. Complex Carbohydrates
These give kids the stamina and energy they need to get through the busy school day. Think: Whole grain/sourdough breads/wraps, whole grain/spelt/pulse pasta, quinoa, millet, lentils, roasted sweet potato, cold cooked potatoes, cous cous.
3. 2+ Serves of Veggies
They provide so many important vitamins, minerals, fibre & phytonutrients yet less than 1% of kids eat the recommended 5 servings (5 kid-sized handfuls) a day. Get the kids to choose their 2+ pieces and include a dip like hummus or guacamole to make then more enticing. Think: Baby cucumbers, cherry tomatoes, capsicum, carrot sticks (rub some lemon juice on them so they don’t brown), cold steamed green beans, fermented pickles, corn on cob, roast sweet potato.
4. 1x Piece of Fresh Fruit
Full of fibre & phytonutrients, fruit can also add natural sweetness and colour. Think: Whole pieces of fruit that are in-season.
5. Nourishing Fats
Fats are what satiate kids hunger and signal to their brain that they’re full. Think: Organic dairy (butter, yoghurt, white cheese), avocado, nuts and seeds.