An Australian nutritionist has revealed how easy it is to make an exciting and healthy lunch box by showing the exact meal she is packing for her own child.
Susie Burrell, a Sydney-based dietitian, said feeding rules were the key, presentation and a daily treat for a tastier meal.
She shares which food gives your child sustainable energy throughout the day, why you should easily deal with processed carbohydrates and simple ways to make a nicer lunch box.
Susie Burrell, a leading Australian nutritionist, has unveiled her best tips for making a lunch box full of food that your children want to eat
The Australian nutritionist said it is important to build school lunches around a protein that is competent
Australian nutritionist Susie Burrell (photo) has revealed her best tips for creating an exciting lunch box
1. Make protein a priority
When it comes to making a healthy lunch box, a good amount of protein is a must, Susie said.
& # 39; One of the biggest problems with school lunch boxes is from a nutritional point of view that they contain too much sugar or processed carbohydrates and not enough protein, & # 39; wrote the nutritionist about her blog.
She said that protein-rich foods such as cheese and crackers, roasted broad beans, or a protein-rich sandwich filling are converted into energy and cause children to go on longer.
2. Always add vegetables
Although many parents do not hesitate to include fruit in their child's lunch box, Susie said vegetables are often overlooked.
She recommended adding a portion of vegetables every day, but in a way that would most likely appeal to a child.
Options such as carrot sticks, baby cucumbers, tomatoes, sliced celery or peppers are lunchbox-friendly vegetables that children love.
What are the five healthy food groups?
* Vegetables, legumes and beans
* Cereals (including bread, rice, pasta and noodles), preferably whole wheat
* Lean meat, fish, poultry and / or alternatives
* Milk, yogurt, cheese and / or alternatives (children under 2 must have whole milk, but older children and adolescents must be encouraged to have low-fat varieties)
Children must limit their intake of food that contains saturated fat, added salt or added sugar. They should also be encouraged to choose water for drinking.
3. Try to record a treat
Although it is important to focus on the health aspect of a lunch box, the nutritionist said not to make lunch enjoyable by adding a treat.
& # 39; Kids love food like new, so I always recommend taking a small daily treat – whether it's a homemade muffin or cookie, a few crispy crackers or a flavored milk / yogurt, & # 39; she said.
Susie said it's also worth asking your kids what kind of treats they want to use as a way to give them a choice about what they eat during the day.
While it's important to focus on the health aspect of a lunch box, the nutritionist said don't forget to make lunch fun by adding a treat
4. Limit the number of carbohydrate-based snacks
While supermarkets offer a huge range of school-friendly snacks, they often have little nutritional value because they are heavily processed and are packed with added sugars.
The types of food to view food are rice crackers, crisps, flavored cookies, muffins and fruit snacks.
& # 39; Where possible, minimize packaged snacks and instead build the lunch box around protein-based snacks and fresh fruit and vegetables, & # 39; said Susie.
These & # 39; sandwich sushi rolls & # 39; (photo) are a simple way to make a lunch box more visually appealing
5. Take the time to make a lunch box attractive
One way to ensure that small children want to eat the contents of their lunch box is to take the time to make it visually appealing.
She advised parents to consider using a lunch box with multiple containers as a way to store mini-snacks.
In addition, she said cut fruit and vegetables, and make sandwiches that are colorful and a & # 39; twist & # 39; to have.
An example that certainly excites is its ham quesadilla bags; a sandwich with a small wholemeal wrap filled with ham, lettuce, cheese and tomato, then folded in half.
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