Live Better

Listen now: What’s in your lunch box?

How to make sure kids consume the lot

Ensuring kids’ packed lunches are well-balanced, healthy and nutritious can be quite daunting for many parents.

Amy Whiteford is a mum dedicated to making the dreaded task a little easier. She’s studied food science, marketing and education, and is the blogger behind Healthy Little Foodies. Here are Amy’s simple, tasty and healthy tips for parents, to make sure lunch boxes come home empty.

Listen to the full interview:

1. Avoid pre-packaged snacks

When shopping for groceries, remember to check the ingredients of any pre-packaged snacks. Ideally you want to avoid anything high in saturated fat, sugar and salt. Additionally, rather than buying flavoured yoghurt — which is often packed with sugar — try making your own healthier alternative, such as mango lime yoghurt, by pureeing fresh mango and mixing it into natural greek yoghurt.

2. Use dinner leftovers

From vegetables to slow-cooked meats, when preparing dinner, cook a little extra to incorporate into the lunch box. For example, meals like lentil bake and quinoa balls make delicious snacks the next day.

3. Keep lunches varied and exciting

When packing lunch box essentials — a mixture of fruit, vegetables, lean protein and carbohydrates — make sure each lunch is varied to keep things exciting for kids.

There are many ways you can do this. For example, carrot stars are always successful — using just four ingredients; carrot, egg, cheese and oats. What’s more, they’re easily stored in the freezer so you can make a batch at once and use as required.

4. Know your child’s appetite

If your child is not eating everything in their lunch box, try packing a little less. Every child has a different appetite so they might actually eat more if their lunch is less intimidating.

For more information on family health visit Better Families.

Recommended Reading

Healthy Living

Are you cutting your toenails correctly?

Straight or curved? Podiatrist Joseph Frenkel explains. Read more


Worried that you’re gaining weight at Uni?

We’ve got simple pro-active approaches to a common issue. Read more

Healthy Living

Eating for a healthy heart

Take care of your heart with these dos and don’ts. Read more

Healthy Living

Let’s talk about (safe) sex

So you want to have sex? Here’s what you need to think about. Read more

youtubetwittersign-up-userArtboard Copynp_phone_503983_000000download_red4xdownload_red4x copyArtboardmember-offer-starLogoMedibank - Logo - ColourOval 5Instagram iconicon-editdownload_red4x copygive-back--spinesgive-back--moneygive-back--massagegive-back--likegive-back--jointgive-back--emailgive-back--dislikedownload_red4xdownload_red4xGroup 5filter-iconfacebookMobile Navcheckcarret-upcarret-rightcarret-leftcarret-downGroup Copy 2arrowarrow-circleanimated-tick