Brenda Janschek
Are you tired of wondering what is going to return home in your kids’ lunchbox?
Is the string section in your head already cueing the dramatic score that coincides with pulling out that lunchbox as if it’s ticking?
It’s disappointing when your child hasn’t eaten the food you have lovingly prepared, and it hurts to waste good food. I feel I’m turning into my father when I lecture my kids about people less fortunate. Anther step in that direction and I’ll have a funny laugh, electro-hair and wear pants that are too short.
Build a Framework For Your Kids’ Lunch
So let us all silence our inner soundtracks before they turn into Meatloaf, breathe deeply, and reboot. Let’s explore different ways in which we can encourage our children to eat healthy foods.
Because kids burn up tons of energy growing, learning and playing, they need healthy meals to properly fuel them and keep their teachers sane.
With a little imagination and the right tools, lunch can be a surprise they look forward to.
Keep it fun & interesting
Rotate the lunch menu. Variety is exciting! Choose from pasta salads to green salads, mini-pizzas to egg muffins, pancakes, dips and crackers, fruit kebabs, and so on. Or, try breakfast for lunch in the form of a healthy bircher muesli!
Always include at least 1 favourite.
Use sandwich cutters to make different shapes.
Organise in advance
Batch cooking with the kids is fun and time-thrifty! The result is yummy food that they have actually prepared.
Preparing meals from scratch does take extra time, but you can multitask. Listen to a podcast or some of your favourite music. It is special bonding time with the kids where they have your full attention.
Freeze home-made muffins, yoghurt, pancakes, soups, leftovers.
Prepare the night prior with cut up fruits & vegetables, thaw frozen items, or peel hard-boiled eggs.
Kids choice
Allow the kids input into what they would like to eat (keep the boundaries tight, parents!). This makes them feel important, independent and confident. And more likely to eat the nutritious food!
Go Seasonal
Fruits & vegetables that are in season are fresh, tasty and cost-effective, better for the environment, while offering natural variation to our diet.
Keeping it safe
Make sure you use an ice brick or thermos or insulated containers as required during warmer and colder months.
Keep it clean
Simple, wholesome, nutrient dense whole foods in your kids lunchboxes help kids to concentrate, provide energy, help them to grow and allow them to function at their best.
Remember to include a big bottle of water.
Avoid nutrient deficient products that are processed, artificial and refined, particularly hydrogenated oils and trans fats, refined sugars, preservatives and additives.
Healthy lunchbox basics
Home-made hummus & pita chips with vegetable sticks
Spelt & Buckwheat Pancakes smeared with some raw honey, pureed apple and a sprinkle of cinnamon
Home-made fruit, raw honey and chia seed frozen yoghurt
Brown rice sushi
Rice Paper rolls
Fruit kebabs
Leftovers like shepherds pie, frittata, chicken skewers, drumsticks, soup
Air popped popcorn with organic butter and sea salt
Remember, variety in healthy meals begins at home. So introduce kids early to the what’s and why’s of nutrition, and lunchtime will become far easier.
If you like what you have read, check out my ”Think Outside the Lunchbox” workshop which I will be running with a fellow health coach on the 25th February in Bondi Junction, Sydney.
Have a zestful day!
Bren x
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