2. Add two delectable snacks
Did you know that on average, kids consume 30% of their daily food intake at school? So, it is important to make sure their lunchbox is filled with a variety of tasty options for your child to choose from.
Let’s talk about snacks. Nutrition Australia recommends that you include at least two snacks in your child’s lunchbox; one fruit or vegetable-based snack and one core food-based snack.
Veggie sticks and hummus, cut up seasonal fruit, ants on a log, or a small tuna and four bean salad are simple and quick snack options. For the freshest, most organic fruit and vegetable options, you’re going to want to pay a visit to Coles or Aldi.
More snack ideas using foods from the core food groups include grainy crackers with cheese, plain popcorn, a wholemeal fruit or savoury muffin a boiled egg or a tub of yoghurt. If you prefer plant-based yoghurt alternatives, check the label and choose a calcium-fortified option.
4. Hold up the hydration
Keeping your mini-me hydrated during the school term is super important year-round, particularly in these hot summer months.
Say goodbye to sugar-filled, pre-packaged juices and cordials and swap them out for a simple refillable water bottle. Plain UHT milk boxes are a great option too, as a good source of calcium for strong bones and teeth (tick!).
5. Keep them interested
It’s a tale as old as time; the lunchbox full of nutritious foods boomerangs its way back home, without being eaten. Getting your kids to help plan and pack their lunchboxes can help instil healthy eating behaviours from an early age. It also means they’re more likely to eat what’s been packed if they’ve been involved in the planning and preparing of their lunchboxes.
This can be anything from getting the kids to help cut up fruits and vegetables for their lunchboxes or selecting easy recipes that you can make together on the weekend (baking day anyone?). You could also start a veggie patch (getting your child involved in growing and picking their own vegetables for snacks) or playing a game at Aldi where you get them involved by helping to pick the fruits and vegetables for their snacks and lunches.
When it comes to introducing children to new foods, it’s all about repeated exposure. Did you know that a child may need to be exposed to a new food 15 or more times before they feel familiar enough to try it? Even then, they still may not like it! Try to avoid including too many new foods in the lunchbox that they haven't tried before. Give children the space to get familiar with new foods over time. Just like adults, children’s appetites will vary, so some days or weeks they will eat more than others. If you have any concerns about your child’s intake, please speak with your doctor or a dietitian.
6. Enter our exciting giveaway
So, now that you’ve got the lunchbox fillings sorted, it’s time to start thinking about how you are going to safely store all this delicious food and drinks.
Luckily, when you spend $100, in one day, at Canberra Centre from16th January you will go in the running to win Back to School essentials from Citron like these super-cute cooler bags or pretty and pastel drink bottles!*
So, what are you waiting for? Head to Canberra Centre to stock up on your back to school supplied and possibly win one of these awesome products.