Catherine Lippe
Catherine is a paediatric nutritionist with over 10 years’ experience. She offers tailored advice on child nutrition including: weaning, fussy eating, and nutrition for pregnancy and breastfeeding.
Lunchboxes
Your child’s lunch will provide them with energy, helping them to concentrate while at school. But it isn’t only about the energy. A healthy lunchbox provides nutrition to support their growth, development and immune system
.
Your child’s lunch will provide them with energy, helping them to concentrate while at school. But it isn’t only about the energy. A healthy lunchbox provides nutrition to support their growth, development and immune system
.
Love your lunchbox
Simple steps to a better lunchbox
Lunchboxes are having a tough time. They are getting pricier. Fresh foods go untouched and end up wasted. You worry your child isn’t eating enough unless there are only foods they know and love present. Healthy foods take time you don’t have to prep. But lunchboxes can also be an easy opportunity to take small, simple, affordable steps to improve your child’s attitude to veggies.
Let registered nutritionist Catherine Lippe RNtr. walk you through it…with a little help from our buddy Shaun the Sheep.
1
Start Small
Reduce overwhelm for a fussier child by simply giving less. Build up to a portion over time rather than adding loads and getting discouraged when it comes back uneaten. A little carrot grated into their favourite sandwich, some cucumber chopped into a dip, or crunchy sweet lettuce torn into a wrap with beloved fillings can be a good place to start.
2
Offer Limited Choices
Let kids help with the shopping, prepping and choosing of the fresh foods going in their lunchbox. You could download our free Shaun the Sheep lunchbox planner online and have them choose from a limited list to fill in sections like “main/sandwich” “vegetable(s)” “fruit”. Giving them simple, limited choices means they feel in control and are more likely to eat what they have chosen.
3
Get them Involved
Kids who help prep healthy food are more likely to eat it. Get them to help you pack their lunchbox so they can see what is in it and it will be more familiar when lunchtime rolls around.
4
Love Your leftovers
Made a family dinner they enjoyed and have some extras? If it’s lunchbox-friendly (will keep will at room temperature or in a heat-retaining container), why not save yourself some work and send them in with it the next day!
Raw Veg
Crunchy, colourful and a quick way to get some veg into your child’s lunchbox, children often prefer uncooked or raw veg because it is sweeter, crunchier and more colourful. It is also easier for you to prepare. A double win! Try these raw power ideas:
Raw Veg Mix
Add a handful of ready-to-eat snacky veg to a container. Try sliced or cherry tomatoes, drained tinned sweetcorn, celery sticks, cucumber, etc.
Get Dipping
Research shows that young kids may be more willing to try veg if served with their favourite dip. Try some raw veg (e.g. carrots, cucumber, peppers and celery) chopped into sticks and served with a pot of their favourite dip (cream cheese, guacamole, sour cream, pea and cucumber, hummus*). *Please check with your child’s school about potential allergies.
Rainbow salad
If your kids are having pasta, couscous or rice for tea, why not cook some extra and serve as a cold rainbow salad for their lunch the next day? Add some raw veg plus olives, ham, cheese, roast chicken, tuna – whatever your child likes – there are lots of combinations!
Don't forget…
To save on prep time, chop veg at the beginning of the week, add to a sealed jar containing some water and place in the fridge.
Know your portions – a child’s portion of veg is the amount that fits into your child’s hand.
Eat the rainbow – aim for variety in the veg you serve to help ensure your child is eating a wider range of nutrients.
Don’t give up – if your child isn’t used to having veg in their packed lunch they may ignore it at first. Keep adding it and the more they see it and interact with it, the more it becomes ‘normal’.
DO you have a question you’d like one of our experts to help you with?
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