Most Queensland children start their 2016 school year next week so school lunches are back on the agenda and a QUT expert has some timely advice for parents on how to make them both healthy and appealing.
Professor Lynne Daniels, head of QUT’s School of Exercise and Nutrition Sciences and director of the Queensland Government funded PEACH program promoting healthy weight in children, said it was easy to be misled by so-called healthy lunchbox snacks like muesli bars, cheese dip and biscuit snack packs, juices, flavoured yoghurts and fruit straps.
“The ideal lunch box includes core foods such as vegetables, fruits, grains, reduced fat dairy and lean protein foods. Unfortunately at least one third of Australian kids are eating junk food instead according to National Nutrition Surveys,” Professor Daniels said.
“The majority of snack foods marketed to children as lunch box fillers are in fact junk foods which don’t help children to grow and develop well.”
Professor Daniels said the Australian and New Zealand governments’ Food Standards Code defines what can go on a label.
“The rules about product and brand names are quite scant so parents should instead look at the nutrition information panel and ingredient list to guide their purchasing,” she said.
“You can also encourage your children to get involved in choosing and making their school lunches so they understand where their food comes from. In the PEACH program we give the below guide to families to take with them when shopping.
“It can be a challenge if your kids are fussy eaters but there is always a way. If a child doesn’t like one food in a particular group swap it for another. For example, melon balls in place of a whole apple.
“Instead of just using bread for sandwiches, try wraps, rolls, pita bread or use rice and pasta.”
Professor Daniels suggested parents and caregivers also consider using foods that transport well and layer sandwiches so wet foods like tomatoes are not near the bread but rather placed between lettuce or cheese.
“If you do get time on weekends, do some baking to keep school lunch supplies stocked up. Items like savoury and fruit-based muffins, pikelets and zucchini slice freeze well. As for drinks, always include water over juices or soft drinks,” Professor Daniels said.
If you’re looking for healthy lunchbox recipe ideas then head to www.healthier.qld.gov.au for kid-friendly ideas like ham and veggie slice, Mexican sandwiches and much more.
|
Per 100g |
P |
ok |
X |
|
Total fat |
<3g |
3-20g |
>20g |
|
Saturated fat |
<1.5g |
1.5-5g |
>5g |
|
Sugars |
<5g |
5-15g |
>15g |
|
Sodium |
<120mg |
121-600mg |
>6oomg |
|
Fibre |
>5g |
3-5g |
<3g |
Media contact:
Amanda Weaver, QUT Media, 07 3138 1841, amanda.weaver@qut.edu.au
After hours: Rose Trapnell, 0407 585 901.
