iSeven

Here are some simple tips to ensure your children are enjoying healthy and tasty snack and lunch options at school.

What to include in lunch boxes

• Fruit – preferably fresh or tinned.
• Protein food – such as a slices of lean meat, tinned tuna or hard boiled egg.
• Vegetables – a small container with any mixed vegetables such as cherry tomatoes, carrot sticks, peas and cucumber.
• A dairy food – such as a cheese stick or slice, grated cheese, milk, yoghurt or soy milk.
• Starchy food – bread, roll, fl at bread or crackers.
• A frozen drink such as water or 100 per cent fruit juice in an icepack or freezer pack.

Always include

• At least two to four serves of carbohydrate-rich/starchy foods.
• Some serves of vegetables.
• At least two pieces of fruit (fresh or tinned).
• At least one serve of dairy food.
• Refer to the kids section of the 1Seven website for exact serving sizes for each age group.

What to leave out

• Donuts and cakes.
• Lollies, honey and jams.
• Fruit bars and fruit straps.
• Muesli and chocolate bars.
• Potato crisps and oven-baked savoury biscuits.
• Fatty meats such as salami and strasburg.
• Cordials and soft drinks.

Remember to keep food safe!

• Choose an insulated lunch box or one with a freezer pack.
• Perishable foods such as dairy products sliced meats, etc, should be kept cool and eaten within four hours of preparation.
• To keep food fresh, wrap sandwiches or store in a small container.

Healthy Lunch Box Lesson Activity for Kids (.pdf )