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