Healthy school lunches

Your kids lunch should be a part of your balanced daily diet. The trick to healthy eating with kids is making sure it doesn't actually look healthy. We are lucky to have such a wide range of foods nowadays. Keep choices varied, fresh and tasty, high in protein, veg, fruit and fibre, but low in fat, salt and sugar. Lunch is an important point in the school day and should provide at least a third of your child’s daily requirements – without it youngsters struggle to concentrate in the afternoon. Pack plenty of sustaining, nutritious options to make the school day a productive one. Involve your child in planning and preparing their lunchbox – kids are more likely to try foods that they’ve been involved in selecting and making. Children are happier choosing from a small range of foods. If your child seems to pick just one or two favoured things every day, this is not unusual. Some ideas your kids might like are

• Rice cakes, English muffins, crispbreads and cracker biscuits with cooked chicken drumsticks, cheese and apple, vegetable slice or leftovers and salads.

• Try to include a piece of fruit Make fruit more exciting with a fruit slaw. Cut apple, firm mango, peaches and plums into fine matchsticks, add a few blueberries and toss together with a little lime juice. Serve in tubs.

• Don't forget the WATER! Frozen water or juice can keep your lunch box cool in summer.

• Swap the tuna mayonnaise in their sandwiches for tinned mackerel or salmon mixed with mayonnaise – these will provide a higher amount of essential omega-3 fatty acids.

• Think chicken satays, beef skewers, or sausage kebabs, packed on lunchbox-sized sticks for kids.

• Quesadillas, kids love them.

• Spring Rolls. Rice paper wrappers or large lettuce leaves make great rolled-up meals that are fun to eat. Fill them with tofu, pork, or shrimp

• Hummus with some carrot, celery and broccoli.

• Meatballs

• Wraps with their choice of filling.

• Smoothies that you can make the night before and freeze, they should be defrosted by the time your kid has his lunchtime.

• Boiled eggs are a great source of protein.

Remember your kids won't be tempted to trade snacks with their friends when their lunch boxes come packed with goodies that they love and enjoy. Also, no matter how healthy your child’s lunch box is, it won’t provide any nutritional value if it doesn’t get eaten!