14/03/2021
Dear Teacher Mums,
My 4-year-old just started kinder and I have to pack a lunch box. Every day is hard and I never know what to put in there! I am so unimaginative when it comes to food. Any tips?
From First Time Kinder Mum
Dear First Time Kinder Mum,
First up, I want to comfort you with the knowledge that you are certainly not alone in this dilemma! I myself have been packing lunchboxes for 3 years now, and some days I am so uninspired. Like most parents, I want my child to eat fresh, wholesome foods and try to steer away from the packets as much as possible.
To make it easier on myself in the mornings (and when doing the food shopping) I try to stick to a simple equation each day: fruit + veg + sandwich + treat. I tend to stay away from dairy or dairy alternatives during the day as the lunch box is usually not kept refrigerated so I try to keep cheeses and yogurts for home.
• Fruit: fresh fruits are best as they contain less sugars than dried fruits, fruit snacks and tinned fruits in syrups. Where possible try to pack 1 piece of whole fruit such a banana, an apple, a kiwi, some berries, grapes (sliced for children under 5) a stone fruit or an orange.
• Vegetable: raw vegetables such as carrot, cucumber, celery, capsicum, snow peas and cherry tomatoes are all great options. Make it fun by serving them in sticks, coins or on a blunt skewer with a side of hummus or mashed avocado.
• Sandwich: try a variety of breads such as white, whole meal, grain, rye, sourdough, wrap breads and rice/corn cakes. Fillings can be as elaborate as salad (baby spinach, grated carrot, slices cucumber and avocado) or as simple as butter and vegemite. As often as possible try to include a protein source within the sandwich, such as hummus or whole beans, nut/seed butter or egg (again, I do tend to consider the lack of refrigeration when preparing sandwiches).
• Treat: treat doesn’t need to mean sugar or highly processed foods. A simple homemade muffin, a chia pod, or a muesli bar are great ways to incorporate variety into the lunch box while also packing a nutritional punch. Packaged foods such as nuts (if your kinder allows them), veggie chips and popcorn (for children over 5) are also quick and convenient options that are low in sugar (try to find salt reduced varieties where possible).
But my biggest lunch box packing tip is to try and get your child involved as much as possible. Whether that’s with writing the shopping list, doing the food shopping, cutting up fruits and vegetables, or making the sandwich, the more they can be involved the more likely they are to actually eat what’s been packed!
From The Teacher Mums
Disclaimer: we are not nutritionists or dieticians. The advice here is general and based on personal experience. For specific information about food choices for your child please consult a registered medical professional.