Parenting

This is exactly what should be in your kid’s school lunchbox & what you should DEFINITELY ditch, according to an expert


A LOT of thought and effort goes into packing your kid’s school lunch, and in many cases they return home with it still half full.

But while its tempting to feed your kids what you know they’ll eat and enjoy, Aussie dietitian Susie Burrell insists it’s still important to give them a proper nutritious meal.

An expert chimes in on what should be in your kids' lunchboxes

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An expert chimes in on what should be in your kids’ lunchboxesCredit: Getty Images – Getty

Writing for News.com.au, Susie revealed her “fool proof” lunch box formula which offers a balance between tasty options with good nutritional value – and they’re quick and easy too.

Choose your carbs wisely

Susie said it’s common for parents to bulk out lunchboxes with carb-heavy foods – such as fruit, biscuits, bars, sandwiches made with white bread, rice snacks, juices and dried fruit.

But it’s important to include protein and good fats which will help give them energy to get them through the day.

Susie Burrell is an Aussie dietitian and recommends staying clear of a few things

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Susie Burrell is an Aussie dietitian and recommends staying clear of a few thingsCredit: Wikimedia Commons

To avoid a “nutrient imbalance”, the key is to seek out wholegrain carbs and fibre-rich options, Susie said, as well as some protein rich foods to strike a balance between fullness and nutrition in your child’s lunch mix.

Susie suggests dividing the lunchbox into four core sections: a wholegrain sandwich or wrap for energy, a protein-based snack for key nutrients and fullness, fruit and vegetables for fibre and vitamins and a snack food that has some nutritional benefit.

The formula

1) Sandwich, wrap or crackers

Wholegrain and wholemeal varieties of breads and crisp breads are best and include a protein-rich filling such as ham, tuna, chicken breast or egg as protein helps to keep kids full throughout the afternoon.

Susie said that older kids may need an extra sandwich or wrap – but avoid extra snacks.

Susie has two young kids of her own

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Susie has two young kids of her ownCredit: susiediet/Instagram

2) Piece of fruit and a vegetable

Fresh fruit is always best as dried fruit, fruit juice, fruit sticks and straps are high in sugar and digested quickly – meaning they won’t stay full.

Adding a vegetable in addition to fruit helps will get kids used to eating lower sugar, she added – so try some cut up carrot, cucumber, baby tomatoes, snow peas or red capsicum.

3) Dairy food

Dairy foods including milk, cheese, yoghurt and dairy snacks provide both calcium and protein for healthy bones, teeth and growth, Susie said.

But chose yoghurts that don’t have added sugar.

She also suggested flavoured milk for older kids, but not so much the little ones.

What to avoid

  • Cheese and cracker dippers: While cheese and crackers are nutritious, soft style dips are highly processed and low in protein.
  • Rice snacks: Processed rice is a concentrated source of energy and easy to overeat. Flavoured varieties often contain added MSG.
  • Chocolate spreads: Contain more sugar and vegetable oil than any child needs.
  • Sweet biscuits: Made using vegetable oil, sugar and white flour they really are a party food.
  • Cheesy chips / extruded cheese snacks: Often contain added MSG and are highly processed.
Try baking your own banana bread or muffins for school lunches

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Try baking your own banana bread or muffins for school lunches Credit: News Corp Australia

4) Snack

Susie said that naturally homemade snacks, such as banana bread or mini muffins, are always the better options – but not everyone has the time to make them.

So instead, aim for snacks that contain 400kJ or 100cal per serve and options that are made from whole grains with minimal amounts of added sugars (5g per serve).

5) Water

As for fruit-based drinks or cordial, Susie said “there’s no place for them” and to replace them with water which will keep your kids hydrated.

Meanwhile, a mum shows off her kid’s ‘perfect’ lunch box but gets slammed for packing too much food.

And a mum-of-four sparks fierce debate with her kids’ MASSIVE lunch boxes with some claiming there’s way too much food.

Plus a mum-of-two shares how she feeds her whole family for just £47 a month – and the recipes are so easy.

Top 7 lunchboxes for kids as they head back to school





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