With the unpredictable nature of our day to day lives, preparing and packing a healthy lunchbox can be a difficult task. Finding time to shop and prepare interesting and healthy meals for school lunches can stressful. But the foods we send to school with our kids can contribute up to a third of their daily intake of nutrients. So it’s important to pack a balanced lunch to ensure they’re getting the nutrients they need.

This is what you need to know:

What is in a balanced lunchbox?

Pack the core 4 + 1 for active kids

• Main lunch

• Core snack like yoghurt and cereal-based snacks.

• Piece of fruit (seasonal)
• Water with an additional small reduced fat milk drink or 99 per cent  fruit juice for added variety throughout the day

• +1 Extra snack for active kids

• Add extra core snacks or one small ‘extra’ pre-packaged snack once a week.

Keep “occasional” foods such snack food bars, sweet biscuits, flavoured or coated popcorn and savoury biscuits and chips out of the lunch box. Although they can offer a practical convenient solution for lunchboxes, they should not replace the core snack and should be kept for special occasions. Avoid including the ones with added confectionery and opt for wholegrain varieties packed full of whole foods you can see with your eyes.

Here are some ingredients to include in a lunch box.

• Chicken breast, chopped tomato, celery and pita.

• Lean roast beef and  tomato on rye.

• Banana on raisin bread.

• Baked beans on a bread roll.

• A salad box with lettuce, potato, green beans and a hard boiled egg.

• A cold lean lamb cutlet, couscous, cherry tomatoes and cucumber.

• Stir-fried vegetables and pork with rice or noddles.

• Tuna in a salad or pasta.

• Ham, chutney, lettuce and grated carrot on flat bread.

Food safety and hygiene tips for packed lunches:

• Use an insulated lunch box or carry-bag.

• Use a frozen ice brick or frozen drink bottle in the lunch box.

• Freeze sandwiches the night before, as both a time-saver and to keep foods cool.

• Chill cooked foods (e.g. boiled eggs) before packing the lunch box.

• Store lunch boxes in a cool spot (in the fridge if possible).

• Ensure children wash hands thoroughly before mealtimes and after going to the toilet or handling pets.

Foods to limit in your child’s meals and snacks.

The following foods are high in refined sugar, salt and/or saturated fat and therefore should be limited:
• Sandwich fillings like honey, golden syrup, jam, chocolate spread and hundreds and thousands.

• Cream-filled and chocolate biscuits, cream cakes and pastries.

• Chocolate bars, lollies, snacks such as potato chips, corn chips and cheesy snacks.

• Soft drinks, cordials, flavoured mineral waters and sweetened condensed milk.

• Drinks and snacks containing caffeine.