Giving your kids a healthy lunch

Back-to -school time is fast approaching, and with it, the perennial chore of the kids' lunchboxes. We all know that if children don't eat well at lunchtime, their energy levels drop, affecting their ability to concentrate and learn. So what can you do to make sure lunchtime is a healthy time for kids?

When you're packing your kids' lunchboxes for kindy or for school, always remember that children need a variety of foods to stay healthy. According to the Australian Guide to Healthy Eating, a healthy diet should contain a variety of foods everyday from each of the following food groups.

1. Breads, cereals, rice, pasta and noodles
In the bread and cereal group, vary the bread you use in their sandwiches. Don't just stop at white or brown. Think about wholegrain, mixed grain, rye and rolls, pita breads and other flat breads.

2. Vegetables and legumes
When you're thinking about vegetables for lunchtime, use vegetables that are in season as they are the best value for money. Raw carrots and celery sticks are a great way to get veggies into the lunchbox.

3. Fruit
Fruit is particularly important because it provides dietary fibre that can help prevent and manage conditions such as being overweight. Remember that while dried fruit is nutritious and a convenient addition to the lunchbox, it can contribute to tooth decay and kids should only have it once a day. One piece of fruit a day for little lunch is an excellent habit to get kids into, as it is such a rich source of vitamins, including folate and vitamin C.

Another way to boost Vitamin C content is to pre-freeze a diluted drink of Ribena syrup as a 240ml serve provides well over the minimum recommended dietary intake of Vitamin C* with no artificial colours, flavours or sweeteners. This is also a useful way to keep lunchboxes cool.

Also remind your kids to drink plenty of water throughout the day to quench their thirst.

4. Milk, yogurt and cheese
Foods in this group are an excellent source of calcium, needed in healthy bone development of growing kids. Cheese is a useful sandwich filler and a small tub of yogurt can also be added to the lunchbox.

5. Meat, poultry, fish, eggs, nuts and legumes
This food group provides a good source of protein, iron and also zinc. Our diet should include red meat 3 or 4 times a week. To get this into the kids' diet try using lean roast beef, lamb or pork plus salad in sandwiches, tuna or salmon with low fat mayo, or lean ham with fruit chutney.

Lunchtimes can now not only be fun but a healthy time for kids. By using a few of the suggestions above you can provide your kids with a variety of foods to stay healthy.

*Reference - The Australian Guide to Healthy Eating.