Equiessence

School lunch boxes always pose a challenge for busy parents.  Here are a few simple reminders of what constitutes a good school lunch.

• Variety
• Mainly fruit and vegetables*
• Sandwiches – be sure to include a variety of breads to keep the children interested
  • Salad items – grated carrot, tomatoes, cucumber, slices capsicum, lettuce, avocado
  • Cheese or light cream cheese
  • Chicken** or lean meat
  • Egg
  • Baked beans
  • Tuna and Salmon
  • Peanut butter (if school allows)
• Dairy such as a carton of milk or yoghurt
• Water
• Healthy choice snack options such as: vegetable sticks, cheese sticks, dried fruit, fruit loaf, homemade muffins, rice cakes, pikelets, nuts (check school policy on nuts)

It is important to keep food fresh, wrapped and wash and dry your hands before any food preparation. Cold food must be kept cold and hot food must be kept hot. Freeze a small water bottle or milk or juice cartons to keep the lunch box contents fresh and healthy or use an ice pack designed to fit into lunch boxes.

*A portion of fruit or vegetables is much less than one thinks. One portion is the following:

• 1/2 grapefruit
• 1/2 pepper
• 1/2 avocado
• 1 apple (medium)
• 1 orange (medium)
• 1 banana (medium)
• 1 tomato (medium)
• 1 onion (medium)
• 1 heaped tbsp dried fruit
• 2 plums (medium)
• 2 tangerines (small)
• 2 2″ mango slices
• 2 broccoli florets
• 3 sticks celery
• 3 heaped tbsp carrots (raw or cooked)
• 3 heaped tbsp fruit salad
• 3 heaped tbsp frozen peas
• 5 asparagus spears
• 7 strawberries
• 8 cauliflower florets
• Handful of grapes

Print these pages out and stick them on the fridge to look at when you can’t think of what to put in the lunchboxes today.

**According to Prof Graeme Bell of University of NSW, the food most liked by children is chicken.