We thought it was the perfect time to be talking about healthier lunches for your little ones, now that the first school term has started for the year. You’d be surprised at just how many questions we get asked from curious mum’s, about what makes the best fillers for their kid’s lunch boxes. If you’ve got a desire to bring your kids up as healthy as possible, but not sure how to battle through fussy eaters or lack of ideas, you’ll find lots of inspiration in this episode.

We get it. It can be super hectic organising school lunches for multiple kids, packing your own lunch and that of your partners’ lunch 5 days a week. This is not something your average person would label as fun! While next week’s episode will feature tips on healthier lunches for grown-ups, we want to get to the bottom of the best lunches for school-aged kids.

The food you choose to put in your kids’ lunch boxes is so important, as this is exactly what’s fuelling their ability to focus and learn new information at school. They have to sustain enough energy for the entire day but also team sports, homework and after-school activities.

Reduce packets the best that you can

Packeted foods generally just don’t cut it! The majority of grab-and-go lunch box fillers that are in wrapping are full of additives and preservatives.

While you might believe you’re making a good food choice, it’s more likely that you’ve been fooled by clever marketing. The front-label on food packets tend to make out, that all those muesli bars, crisps and biscuits are healthy for your kids.

If you see slogans like “all natural” and “great back-to-school treat”, it’s time to start asking questions by turning over to the back of the packet. You’re likely to find a lot of ingredients that are linked to lack of concentration, and hyperactivity in children.

Remember every plastic packet you avoid, you’re helping reduce all that landfill, therefore doing your bit for the environment too!

What do you put in a sandwich

A spread sandwich has to be one of the biggest staple foods in a kid’s lunchbox. The usual fillings are Nutella, jam, Vegemite and all the top marketed spreads. If you must go a jam sandwich, view it more as a treat. Certainly look at making your own jam at home (find our awesome raspberry jam recipe here).

Unfortunately, most store-bought spreads are either packed full of sugar or loaded with MSG. So, what does that end up looking like in a classroom environment?

The typical reaction for any child with a heap of sugar is to have a sky-high energy spike, followed by a huge comedown, where they become lethargic and unwilling to be attentive in class. Of course, teachers can’t expect them to be learning anything, if they can’t even keep their focus! Their tummies will already be rumbling a couple of hours after lunch, as the carbs and sugars have long worn off. Sadly, this is an all too common scenario for your average student.

If you can opt for sourdough bread options. Yes, they cost a bit more, but they are so much better for your body. Even multigrain or wholemeal is still way up the health-scale than processed white bread.

Bulk it up!

Your mission is to think what you can do, to really fill that sandwich up. Spreads are thin and don’t add the much-needed proteins, and healthy fats that these growing bodies need!

  • Think mashed egg and lettuce. Or what about mayo and shredded chicken? (grab our great shredded chicken recipe here).
  • If you can get your kids to eat salad and avocado, then that’s a priceless combo! Healthy fats fuel brains young and old! You probably didn’t know that the human brain is made up of 60% fat! Science tells us that fatty acids are absolutely one of the most essential elements for our ability to perform.
  • If you can picture a hot dog in a bun, what about replacing that additive-filled sausage with a healthy banana instead? Yup a whole banana! Kids love the novelty!
  • Leftover dinners! Think about that roast from the night before, it makes a great sandwich filler. Buy the next size up with meats that you usually grab for a Sunday night roast, so you have plenty of leftovers.
  • Make your own BLT, grill up some nitrate-free bacon, fry an egg and add some lettuce and tomato.
  • A tomato and cheese sandwich is still far better than a sugary jam spread!

But I have a fussy eater?

Don’t worry, we’ve been there! Tracey’s great tried and true trick is that each day she would send her daughter to school with a sandwich wrap. Slowly, she would add in the tiniest slither of a new ingredient, such as capsicum or lettuce, amongst a whole tonne of all the foods she knew she would eat.

This is the ultimate disguising of foods, that your kids would probably never eat on their own! Whether they know your little trick or not, you’re helping their taste buds to grow from all the regular flavours that they’re familiar with.

Jo’s daughter loves a grated carrot and cheese wrap, with Vital Veggie Power sprinkled all over it ( you can grab Vital Veggie Power here). There are both your bulk items, along with all of your added vitamins in one. Sometimes it’s all about going back to basics, and not overanalysing food groups that your kids may not be the biggest fans of.

Sandwich wraps- approach with caution

If you’ve already completed our Additive Free Made Easy E-Course, you’ll know all about what we think of wraps. Usually, you’ll always find nasty preservatives and even food colouring in them. Spinach wraps, for example, might look and sound amazingly healthy, but the green colour you see is just added in from food dye! There’s not even any real spinach in them! There are a couple of additive-free options available at the supermarket!

All the additives and preservatives you find in wraps are linked to behavioural issues, headaches and restlessness. So, what’s the alternative? Make your own! Try our great recipe for spinach wraps here!

Think outside of sandwiches and wraps

Again, going back to basics, there are some great lunchbox fillers that are dead-easy to make and throw in. A boiled egg is a great protein source, add in a little container of tomato sauce that they can dip it in or something to jazz it up!

If your kid loves raw veggies like carrot sticks, green beans or celery then these are perfect! Add a home-made dip like hummus, tahini, Philly cheese or beetroot dip, if that’s what helps them eat it. It’s all about finding what they love. We have a great roasted pumpkin dip here.

Sushi, rice paper rolls and salads

A great option for cooking in larger batches are sushi or rice paper rolls. These can last up to three days in the fridge. They are both a great way to add in stacks of protein and raw veggies.

A fruit salad is a great on-the-go snack that kids love. This gives them a range of colours, vitamins and minerals. The range of colours also helps to teach the importance of eating from the rainbow, in order to obtain maximum nutritional diversity. Optimal gut health relies on diversity!

If you’re buying pre-made fruit or jelly cups, always keep an eye on the ingredients. The same goes for pre-cut fruit salads, as these are often treated with another round of sulphites, in order to keep it fresh and last longer.

Home-made potato salads, pasta salads and garden salads are great for introducing healthier food options. This helps to step away from the standard cut-sandwich lunch and really boosts their health.

Pack a thermos

While you might traditionally think of filling a thermos with hot tea or coffee, what about leftover soups or spaghetti bolognese? These days they come in all shapes and sizes. Investing in a really good thermos will pay off, as your kids can enjoy hot lunches at school, which is a bit of a luxury!

Our favourite lunchbox snacks

Food allergies are everywhere

Back in our days (and probably yours too) there just weren’t that many food allergies. Now, we seem to have an epidemic going on to the point where Jo received a letter from her school, saying that if her child was to bring in a boiled egg in their lunchbox, they would have to sit in isolation to eat it, then wash their hands before they returned to their friends.

This is proof that current food allergies are just getting so out of control!

Of course, we have to question why? It’s really time to look into all the chemicals in our food and see what that’s truly doing to our health and the health of our children.

Don’t be afraid to get your children involved in making their lunches. Actually, ask them what they want to eat, and make some compromises in turning their preference into a slightly healthier one. Once they’re involved in the process, you’ll find they’re more likely to eat it and understand the importance of a healthy lunch. Teach them and explain to them the differences between healthy vs unhealthy. Remember, there’s no need to over-pack lunch boxes, and place pressure on eating every single item. We hope you’ve learnt some great hints and tips on making school lunches a breeze!


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