Good lunchboxes
are based on 4 things: here’s how parents can prepare healthy food and keep costs down

Most kids will eat a treat food over the core foods listed above (just like most adults!). These foods are fun and yummy but not the best choice for sustained energy and focus at school everyday.

So try and avoid snacks like fruit bars and straps, which are low in fibre, fluids, vitamins and minerals, and high in sugar. Also avoid dairy desserts such as custard pouches, biscuits, chocolate bars and muesli bars that are often high in fat and sugar and don’t need to be included in the lunchbox.

While homemade snacks like pikelets, scrolls or homemade dip are ideal and more cost effective, pre-packaged options can be a lifesaver for time-pressed parents.

When choosing packaged snacks, look for items under 600 kilojules per serving, low in saturated fat (less than 2 grams per serving) and containing fibre (more than 1 gram per serving).

Also look for nutrient-dense ingredients like low-fat dairy, wholegrains, fruits, vegetables, or beans to provide a more balanced snack selection. Good options include popcorn, dried fruit boxes, wholegrain crackers and cheese, mini rice cakes, tinned fruit cups and yoghurts without added sugars.

Try to make school food easy to handle and eat.

For younger children, cut up large pieces of fruit and vegetables, quarter sandwiches and choose things with easy-to-open packaging.

Involve your children in preparing and packing the lunchbox or show them the final product so they know its contents.

This means the child is not surprised by the contents. They are also more likely to eat a meal they helped make.

Food can sit in lunchboxes for hours, so it’s important to keep it fresh. To help keep it as cool you can:

• use an insulated lunchbox and ice pack. Pack the ice pack next to items prone to spoilage
• if you are preparing the lunchbox the day before, store it in the fridge overnight
• ask your kids to keep lunchboxes in their school bags, away from direct sunlight and heat
• also consider freezing water bottles overnight to provide a cool and refreshing drink for hot days
• if you know it’s going to be a particularly hot day or your child is going to be out and about with their lunch box, choose foods that don’t have to be kept cool. For example, baked beans, tetra pack milk, wholegrain crackers and diced fruit cups. Also consider uncut and whole raw fruit and vegetables such as an apple or orange, baby carrots, baby cucumbers or cherry tomatoes.

There are several ways you can try to keep costs down when buying school lunch supplies:

• follow the Australian Dietary Guidelines. A 2023 study suggests maintaining a healthy diet – along the lines of the guidelines – could save A$160 off a family of four’s fortnightly shopping bill
• choose seasonal fruits and vegetables for the freshest items at lowest cost
• take advantage of special deals or bulk purchases, especially for your child’s favourite snacks or things with a long shelf-life like canned or frozen foods
• bake items such as scrolls or muesli bars and freeze in bulk when time allows. The One Handed Cooks have healthy recipes for all ages that are wallet and freezer friendly
• use dinner leftovers as next-day lunches

This article is republished from The Conversation under a Creative Commons licence. Read the original article.