Lunch box essentials for the kids: 5 + WATER
Recess and lunch provide a ‘pit stop’ for kids to refuel their energy levels. A healthy and inviting lunch includes a variety of foods from the different food groups.
Aim to include at least one serve from each food group:
• Protein-rich foods – such as beef, lamb, chicken, fish, eggs, tofu and legumes, provide protein, iron, zinc, vitamin B12 and omega 3.
• Fruit – a variety of fresh, canned or dried
• Dairy or soy – cheese, milk or yoghurt
• Vegetables – a variety of different coloured vegetables,
• Grain and cereal foods – wholegrain bread, crackers, rice, pasta and noodles
• Plus Water – it’s the only drink kids need
When packing lunch for yourself or for the kids it is important to ensure that you:
• Cook food thoroughly. Make sure there's no pink left in cooked meats such as mince or sausages
• Cooked roast or steak can be stored in the fridge for up to 3 days. Once cooled, slice the leftover roast or steak immediately and trim any excess fat. Stack slices into a sealable plastic container lined with clean paper towel. Place paper towel between each slice and on top. This will keep the meat fresher for longer.
• Cooked mince, casserole or curry dishes can be stored in the fridge for 2-3 days. After cooking, wait until there is no steam rising from the dish and place in the refrigerator immediately.
• If making lunches ahead of time, such as the night before, keep them in the fridge until leaving for school.
• Pack lunch in an insulated lunch box and include a small freezer brick or add a half-filled bottle of frozen water. Top up the half-filled bottle with cold water before school so there's liquid to drink.
• If the lunch is not refrigerated, it should be discarded if not eaten by the afternoon.