We all know that putting together kids’ lunch boxes (and mums’ too) can be a challenging task. To make this process simpler and more nutritious, we sought the expertise of accredited dietician Caity from Reborn Fitness in Caringbah. Caity shares her tips and tricks for creating healthy lunch boxes that will satisfy both kids and adults.
Plan Ahead for Nutritious and Delicious Lunches
To ensure you’re providing balanced and nutritious lunches, take a few minutes each week to plan your meals and snacks. This will help you create a shopping list and save time.
Prepare Your Lunchbox Together
While you don’t have to eat the same foods as your kids, there can be some overlap in the items you include. By preparing your lunchbox at the same time, you can save time and effort while promoting healthy eating habits for the whole family.
Tools like Ninja air fryers can make it even easier to quickly cook up crispy veggie fritters, lean proteins, or roasted chickpeas. They use less oil and offer more convenience for busy mornings
Get the Kids Involved
Take your children grocery shopping and allow them to choose fruits and veggies they enjoy. You can also let them assemble their own sandwiches or wraps. When kids have a say in what goes into their lunchbox, they are more likely to eat it and develop a positive relationship with nutrition.
Including Foods from the 5 Food Groups
To ensure a well-rounded lunch, aim to include foods from the five food groups:
- Grains: Opt for wholemeal options like wholemeal bread, wraps, brown rice, quinoa, or whole grain crackers.
- Protein: Choose lean and minimally processed options such as chicken, eggs, or tuna. Dried beans and legumes can also be a great snack choice.
- Fruit: Include a serving of seasonal fruits to provide essential vitamins and minerals.
- Veggies: Encourage vegetable consumption by adding them in different forms such as veggie sticks with hummus, salad in sandwiches, or incorporating them into recipes like veggie fritters or egg muffins.
- Dairy: Add a serving of dairy, such as yogurt, milk poppers, or cheese and crackers, and remember to use an ice brick to keep it cool.
By planning ahead, involving your children, and including foods from the five food groups, you can ensure everyone enjoys a balanced meal. Let these ideas inspire you to make healthy eating a simple and enjoyable part of your daily routine.
Example Lunch Boxes
Kid’s lunch box:
- Tuna and salad sandwich
- Veggie sticks with hummus
- Grapes
- Milk popper
Parent’s lunch box:
- Tuna and brown rice nourish bowl
- 1 can of tuna
- 1 Edgell Nourish bowl – Spiced Lentil Salad
- 1 handful of leafy greens
- Veggie sticks with hummus
- Grapes
- Yoghurt
Kid’s lunch box:
- BBQ chicken and lettuce wrap roll ups
- Sliced apple
- String cheese with crackers
- Vegetable fritters
Parent’s lunch box:
- BBQ chicken and salad wrap
- Apple
- Low fat cheese and crackers
- Vegetable fritters
Kid’s lunch box:
- Pita pockets with last night’s leftover burrito filling (lean beef, black beans and grated veg)
- Mixed berries
- Mini babybel cheese and lightly salted popcorn
- Savoury vegetable muffins
Parent’s lunch box:
- Quinoa with last night’s leftover burrito filling (lean beef, black beans and grated veg)
- Mixed berries
- Laughing cow cheese on rice cakes
- Savoury vegetable muffins
Remember, this is just a guide!
Portion sizes will vary based on individual factors such as age, gender, and activity levels. Adjust the quantities accordingly to meet your family’s needs.
Get to know Caity & Reborn Fitness
Caity is a highly skilled trainer and an Accredited Practising Dietitian,who works at Reborn Fitness in Caringbah. With a background in competitive gymnastics and cheerleading, Caity understands firsthand the role nutrition plays in optimising performance. Her passion for health and nutrition grew deeper during her coaching and personal training experiences. She acknowledges the impact of societal pressures and aims to adopt a holistic approach to health.
If you are a busy mum in the Sutherland Shire area looking for a fitness solution that caters to your unique needs? Look no further than Reborn Fitness in Caringbah!
With a strong focus on providing a welcoming and inclusive environment, Reborn Fitness offers a range of services designed specifically for mums. From a convenient creche facility to accommodating trainers, including the exceptional Caity, an accredited dietician, Reborn Fitness is your go-to gym for achieving holistic health and fitness goals.
Plus, they offer a risk-free 7-day trial, so you can experience the benefits firsthand.
