The Lunch Box

Packing a lunch box for you child can be a daunting task. There’s lack of
time, lack of inspiration, fussy children to name a few of the barriers to happy
lunch boxing.

lunchbox-happy-1000x563

The lunch box is an important part of ones eating. For children its often most
of their meals for the day. My little boy will sometimes have 5 of his 6 meals at
nursery school. We should therefore try to plan the lunch box to ensure it
contains foods from all the food groups.

In 24 hours I would like my child to eat:
• 2 servings of meat/meat alternatives
• 5 servings of vegetables and fruits
• Cereals and grains with each main meal
• 2-3 servings of milk/milk alternatives

Plan the lunch box so the between breakfast and dinner these are covered!
Here are some ideas…

outside the box Cereals and grains:
Sandwiches/wraps/bagels
Hot-cross buns
Scones
Muffins
Pasta salad
Potato salad
Cous cous salads
Crackers
Rice cake
Vegetables and Fruit:
Add tomato, cucumber, lettuce etc to sandwiches if you are allowed
Add roasted veg to salads
A salad
Veggie sticks – these are often better accepted with a dip like hummus or
mayonnaise.
Fresh fruit
Dried fruit
Canned fruit
Gerkins
Meat and Meat alternatives:
Add chicken, tuna, egg, peanutbutter, roast beef, ham
Hummus
Biltong
Sliced chicken or other cold meats
Boiled egg – watch the smell!
Meatballs
Milk and Milk alternatives:
Add cheese to a sandwich or grated cheese to a muffin/scones – this can be
cream cheese or a harder cheese like cheddar/gouda
Serve cheese muffins/scones
Add feta to salads
Blocks of cheddar cheese or wedges of cream cheese like Kiri/Melrose
Yoghurt
Drinking Yoghurt.
Trouble shooting
Soggy sandwiches? Wrap the sandwich in some paper towel.
Soggy cheese and tomato sandwiches? – Wrap the sandwich in some paper
towel and salt the bread not the tomato.
Warm lunch? – Pack an ice brick into the lunch cooler bag
No time? – Prepare lunch boxes the night before

Let me know what works for you, and please share your own ideas. We can
never get enough inspiration for the lunch box.

– Megan Marshall, Registered Dietitian