When you’re in competition with the tuck shop, the best way to win over your child’s appetite is to outshine all of those sugary sodas and processed polonies.
While devising a nutritious school lunchbox can be a daily challenge, it doesn’t have to be a chore. Simple tricks can spruce up ordinary lunches into parcels of love – and don’t forget an organic apple for the teacher!
RISE AND SHINE
Getting back into the school-going routine can be quite daunting – and not only for the kids! Variety, nutritional value and convenience are the secrets to an A-grade breakfast, but serving one on the run is no easy feat.
Try a breakfast smoothie - it’s colourful and easy to drink and will curb their appetites until break-time. Prepare a flapjack mix the night before and refrigerate, ready to pour. Cutting flapjacks into fun shapes is a good way to encourage a clean plate.
SUPER DUPER SANDWICHES
Never underestimate the power of the humble sandwich – you simply can’t go wrong with two slices of homemade bread and a nutritious filling. Adapted for the ever-tricky school lunchbox, a simple, well-designed sandwich is sure to leave only the crusts behind. A sandwich is the ideal all-in-one lunch solution packed with nutrients and fibres. Remember to pack smart – avoid processed luncheon meat and instead choose lean trimmed meats and skinless chicken.
The classic chicken Caesar sandwich can be made with homemade mayonnaise, but if you’re pressed for time Woolworths Low Fat Mayonnaise makes for an equally tangy substitute. If your child has an adventurous palate, the exotic Mexican cheese sandwich with banana guacamole adds a touch of colour to lunchtime. Sliced bread truly is as good as they say.
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FINGER FOOD DELIGHTS
Kids love to experience food with all their senses – including their hands. Try these quick and easy finger food ideas, from bite-size skewers to savoury muffins and fragrant popcorn. Crudités are crunchy, colourful and fun to eat. Combined with a low-carb brinjal dip, they’re the perfect way to perk up your child’s daily veggie requirement.
Fruit kebabs dusted with crushed almonds are an excellent source of natural sugars, while preservative-free dried fruits and mini fruit rolls keep well on hot summer days. For kids with braces, crunchy nibbles may be out of the question - in this case, slow-cooked carrots, potato mash and wholesome slaw are far gentler lunchbox options. As a well-deserved treat, homemade cake pops are sure to satisfy the inevitable sweet tooth.
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KEEP IT WHOLESOME
Packing a healthy school lunch-box begins in the grocery aisle. Skip the sugary drinks and opt for sugar-free lime water or a 100% pressed berry juice blend as healthier thirst-quenchers. Sandwich spreads such as hummus, vinaigrette and light magarine contain less saturated fats. Eliminate margarine or butter altogether by spreading sandwiches with Organic Peanut Butter, a firm lunchbox favourite.
Woolworths also stocks Halaal meat which can be used in place of ham. The healthy habit of oven-baking over frying keeps the calories at bay, as does steam-cooking over boiling. Hard-boiled eggs are a reliable source of protein when served in moderation.
ALLERGY WATCH
For parents of allergic children, lunchbox vigilance is a crucial part of the early morning rush. Catering for a child with a food allergy can make grocery shopping a daily nutrition class - fortunately, Woolworths stocks a range of safe alternatives that make allergy-friendly additions to any lunchbox.
See website for more detailed nutritional information on each product.
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