A nutrition expert has shared the top tips parents should be following when it comes to making school lunches.
As families across the country prepare for Back to School season, there are lots of things to consider including uniforms, schoolbooks, and stationary.
Lunches can sometimes be forgotten about until closer to the time, causing stress for parents over what to feed their children.
Read more: Teacher asks parents to stop buying one stationary item for back to school season
Joana da Silva, Chief Specialist in Nutrition at safefood, has now offered her top tips on how parents can prepare healthy and exciting lunchboxes that will benefit their children's concentration and learning abilities.
Joana's first tip is to make sure all food groups are included and recommended what foods to pack.
She says: "Ensure your child's lunch consists of fruits and vegetables, foods like bread, pasta, and rice, proteins such as meat, beans, pulses, fish, and eggs, and dairy products like milk, yogurt, and cheese.
"This diversity promotes a balanced diet and establishes healthy eating habits for life."
Varying the kinds of bread helps from a nutritional point of view, as well as keeping lunches interesting.
She adds: "Instead of using plain sliced bread every day, introduce brown bread, pittas, bagels, or wraps for added variety.
"Keeping a stock of different bread options in the freezer helps reduce food waste."
We all know how important it is to stay hydrated, for children and adults like.
Children should aim to drink at least eight cups of fluid daily, with milk and water being the best options.
But Joana understands that this is sometimes easier said than done.
She advises: "We understand that getting children to drink water can be challenging so perhaps try to infuse it with slices of fruits like lemon, cucumber, or berries for a burst of flavour.
"Another idea is to consider using brightly coloured bottles or fun containers to make plain water more appealing and interesting."
Trying out new ideas is always a good idea but parents know how tricky it can be sometimes to introduce new foods to their children's diets.
"To ease this, try to, experiment with new meal ideas during dinner time or weekends before including them in the lunchbox," Joana says.
Finally, the expert recommends using insulated lunchboxes or bags to keep items cool, reminding children to keep their lunc away from radiators or direct sunlight and to wash and dry lunchboxes and bottles with warm, soapy water every day.
With the new school year approaching, we hope these lunchbox tips from safe food will help you along the way. By incorporating a variety of food groups, exploring different bread options, staying hydrated, involving your child in the process, and introducing new ideas gradually, you can ensure their lunchtime experience is enjoyable.
For further inspiration and meal planning, explore our five-day lunchbox planner here.
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