Tips from the School Nurse

Lunch Box Ideas....

Tired of your children not eating the snacks and lunches that you provide them with each day.

Having to spend lots of money on prepackaged snacks? 

Well hopefully this page will give you a few ideas to get the children interested in their Lunch boxes again. There will be new ideas each week for you to try and if you have any great ideas please send them to me so we can add to the list.

We need to remember that food is our fuel, it powers and nourishes our bodies, and our childrens bodies, to be the healthiest we can be. Making sure that our childrens lunch boxes are filled with healthy, easy to prepare food that the children will actually eat is really important - a school lunch box can potenially make up 30 - 50 per cent of your child's daily food intake, so we need to make it count.

Remember if you pack your childs lunch box the night before it also alleviates added  stress with getting ready in the morning. Getting children to help with packing their own lunch boxes also gives them a chance to choose something that they will then have to eat the next day.

Brain foods - Fruit & Veggie break

This food intake needs to be in bite size portions. If cutting food remember your childs age can also limit the size of the portion.

  • Carrot straws                                             Celery 
  • Grapes (seedless are best)                       Zucchini slices
  • Watermelon cubes                                    Strawberries
  • Apple slices                                               Cherry tomatoes
  • Dried fruits such as Apricots, sultanas, apple, banana

 

Morning Tea - Recess

This break needs to be a bit larger as the child has usually been up since 7am so it's 4 hours into the day and energy levels need a top up. Snacks full of sugar are not the healthy option and should be avoided at this time. Below are a few simple ideas to help with the boredom of the same old thing.

Dips

What about trying some dips with crackers or cut veggies

Tzatziki Dip

  • 175gm of  Natural no- fat yoghurt
  • 1 Lebanese cucumber grated
  • 1 garlic clove crushed
  • Combine all the ingredients and add salt and pepper to taste. Chill in the fridge.

Hummus Dip

  • 1  600gm can of Chick peas, drained and rinsed
  • 3 Garlic cloves , crushed
  • Juice of 1 lemon
  • 1/4 cup of water100ml of olive oil
  • 1 teaspoon of ground cumin 
  • 2 tablespoons of Tahini paste
  • Place Chick peas, garlic cumin, tahini and lemon juice into a food processor and blend.
  • Add water and process again
  • With motor running drizzle in Olive oil until smooth.
  • Refridgerate till required serve with Turkish bread or crackers or veggies.

Healthy slices.......

Popcorn slice

  • 1 cup of honey
  • 1/4 cup tahini 
  • 2 tablespoons of cocnut oil
  • 6-7 cups of popped and cooled popcorn
  • Melt honey , oil and tahini in a saucepan until a pourable consistancy. Pour over popcorn and stir. Press mixture over a lined tray and press down to about 1inch thick. Bake at 150degrees for 10mins or until brown on top. Remove from oven and allow to cool then slice into small pieces. Store in airtight container in the fridge.

Honey seed slice

  • 1/2 cup pumpkin seeds
  • 1/2 cup flaxseeds
  • 1/2 cup sunflower seeds
  • 1/2 cup shredded coconut
  • 1/2 cup sultanas ( or other dried fruit)
  • 1/2 cup of honey
  • 100g cocnut oil or butter
  • Combine seeds coconut and sultanasin a large bowl. Melt honey and coconut oil/butter in a saucepan and pour over the seed mixture.Stir to combine. Spread the mixture evenly over a lined baking tray and press down until flat about 1 inch thick. Bake at 150degrees for 10 mins or till brown on the top. Remove from oven and allow to cool and then break or slice into about 21 pieces. Store in airtight container in the fridge.

 

Lunch Ideas

Sandwiches.......

Sandwiches can be a bit boring so try making the fillings more exciting. Also with younger children using large cookie cutters can make sandwiches fun.

Heres some different combinations which are very yummy!!

  • Tuna, ricotta and cucmber
  • Egg and snowpea sprouts
  • Chicken, grated apple,yogurt and mayonnaise
  • Turkey and guacamole
  • Vegemite and avocado

 

Mini Pikelets topped with.....

  • Ricotta, sliced cherry tomatoe and grated cheese
  • Cream cheese and grated chese
  • Sliced cherry tomatoe and grated cheese
  • Cream cheese and ham