'Balance and variety': Tips for packing a healthy lunch

South Western Sydney Local Health District Health Promotion Officer Katie Trinh.
South Western Sydney Local Health District Health Promotion Officer Katie Trinh.

South Western Sydney Local Health District Health Promotion Officer Katie Trinh said when you get children involved in choosing and packing their own lunches, they will be "more likely" to eat it all.

It's one of several tips parents can use to ensure their kids have the energy they need to learn and play according to Ms Trinh.

"Children need a mix of grain, protein, dairy, fruit and vegetables to thrive each day," she said.

"We know it can be a little daunting putting together a balanced lunch box, particularly for parents of children starting kindergarten.

"The Growing Healthy Kids website has plenty of resources to help you plan a well-balanced lunch box and you can even get the kids involved."

Ms Trinh said packing lunch the night before can save stress in the mornings.

"Instead of cutting a vegetable into sticks, try circles or using a peeler to make ribbons," she said.

"This can help get your child more excited about vegetables and eating their five serves a day. Add some hummus or tzatziki as a dip for even more flavour."

Other tips for a healthy lunchbox include:

  • Tins of tuna, baked beans or rice cakes are great when your child wants something different for lunch. They also last a long time in your pantry.
  • Leftovers mixed with noodles or pasta can be kept cold and still taste great.
  • Finger foods like rice paper rolls.
  • In the summer months to use an ice brick or frozen drink bottle to keep food chilled.

Details: growinghealthykids.com.au.

This story 'Balance and variety': Tips for packing a healthy lunch first appeared on Fairfield City Champion.