What should be in a healthy kids lunchbox?

Choose at least one item from each of the 5 food groups:

Breads and cereals – provide carbohydrates to help fuel their bodies so they can learn and play, dietary fibre for a healthy digestive system, as well as protein and a range of vitamins and minerals. Try to choose wholegrain varieties wherever possible. Some examples include bread, wraps, fruit bread, crackers, noodles and rice. For snack ideas why not try homemade muffins and slices with added fruit.

Vegetables – are a good source of vitamins, minerals, dietary fibre and carbohydrates. Some examples of how to include vegetables in your child’s lunchbox include salad sandwiches, vegetable sticks or mixed salad.

Fruit – is a good source of vitamins and phytochemicals, as well as dietary fibre. Some examples include fresh fruit, tinned fruit in natural juice or dried fruit. Try to avoid fruit bars and ‘straps’ as they are high in sugar, lower in fibre and stick to your child’s teeth causing tooth decay.

Dairy foods – provide protein and calcium which helps to build strong bones. Try to choose reduced fat varieties wherever possible. Some examples include milk, cheese, yoghurt and custard.

Meat and alternatives – provide protein which is the building block for growth and development as well as vitamin B12, iron and niacin. Some examples include lean meat, chicken, fish, eggs and legumes (eg baked beans).

Water – is the healthiest and cheapest way to keep hydrated throughout the day and should be the drink of choice for every lunchbox.

“Extras” or “Sometimes” foods
“Extras” or “Sometimes” foods are better left for the weekend or special occasions. These foods include:
Soft drinks
Sport drinks
Cordials
Lollies
Chocolate
Crisps and chips
Muesli bars
Cakes and doughnuts
Fatty meats such as devon, salami and chicken loaf

If you would like more information on The Australian Guide to Healthy Eating and the 5 food groups please have a look at What is a Balanced Diet for Children?