Loading up the lunchboxNga– kai tika o– te tina
Top Tips/Kai Pai• Involveyourchildreninlunchboxoptions
andpreparation
• Bearolemodel–prepareyourownhealthy
lunchatthesametime
• Thinkoutsidethe(lunch)box–varytheshape
ofsandwichesbycuttingthemintotrianglesor
useabiscuitcutterfordifferentshapes
• Avoidsoggysandwiches–keepbreadand
fillingsseparateandletyourchildcreatetheir
sandwichatlunchtime
• Experimentwithdifferentbreadse.g.wraps,
muffinsplits,rewana,pita,fruitbread.
Usewholemealorwholegrainvarieties
• Cutlargefruitandvegetablesintosmaller
pieces,includehealthydipsfordunking
(hummus,salsa,tzatziki)
• Keepitinteresting–leftoversareagreatoption
ortrysushi,noodles,cornthinsortunapasta
saladasalternativestosandwiches
• Preparelunchboxitemsinbulkandstorein
thefreezeruntilrequirede.g.fruitmuffins,
mousetraps(cheeseandvegemite/marmite
toastedfingers)
• Makesurelunchboxsnackscomefromthefour
foodgroups(seeoverleaf)
• Mueslibarsarenotthebesteverydaychoiceas
theyareoftenhighinsugarandfat.
Remembertochecknutritioninformationon
labelsorlookfortheHeartFoundationTick
• Experimentwithyourhomebaking.
Reducetheamountofsugarandfatusedby
substitutingwithfruit,fruitjuiceornatural
unsweetenedyoghurt
• Waterandplainmilkarethebestdrinks
forchildren
• Freezingadrinkbottleovernightand
placingitinyourchild’slunchboxwill
helptokeepthefoodcoldandsafe.
Lunchbox ideasNga– tauira kai
Lean meats, chicken, seafood, eggs, dried beans, peas and lentils
Packalunchsogooditwon’tcomehome!Alunchboxshouldincludeatleastoneitemfromeachofthefourfoodgroups:
Vegetables and fruit Breads and cereals (include wholemeal and wholegrain varieties)
Milk and milk products
*Parentsofchildrenwithnutallergiesshouldselectanalternativechoice.Wholenutsnotrecommendedforchildrenunder5yearsduetochokingrisk.
Apples
Kumara
PineappleGrapesFruitsalad Bananas
Peasinthepod
Cherrytomatoes
Babycarrots
Saladfillingsinsandwiches
Fruitkebab
Celeryandcarrotsticks
withdip
SandwichesandrollsRoti/chapatti PopcornSushi
Smallbranmuffin
Leftoverchopsuey
FilledwrapsPastadishRicedishMinipizza
Yoghurt/dairyfood
Smoothies
Cheeseslices
Trimmilk
Custard
Chickpea/lentilcurry
Boiledeggs Bakedbeansontoast
Nuts* Chicken
Ricewaferwithcottagecheese
Tunaoncrackers
Mandarins