Is the string section in your head already cueing the dramatic score that coincides with pulling out that lunchbox as if it’s ticking?

It’s disappointing when your child hasn’t eaten the food you have lovingly prepared, and it hurts to waste good food. I feel I’m turning into my father when I lecture my kids about people less fortunate. Anther step in that direction and I’ll have a funny laugh, electro-hair and wear pants that are too short.

Check out these 7 easy ways to help reduce lunchbox stress and turning into your parents : )

Build a Framework For Your Kids’ Lunch

So let us all silence our inner soundtracks before they turn into Meatloaf, breathe deeply, and reboot. Let’s explore different ways in which we can encourage our children to eat healthy foods.

Because kids burn up tons of energy growing, learning and playing, they need healthy meals to properly fuel them and keep their teachers sane.

With a little imagination and the right tools, lunch can be a surprise they look forward to.

Keep it fun & interesting

Rotate the lunch menu. Variety is exciting! Choose from pasta salads to green salads, mini-pizzas to egg muffins, pancakes, dips and crackers, fruit kebabs, and so on. Or, try breakfast for lunch in the form of a healthy bircher muesli!

Always include at least 1 favourite.

Use sandwich cutters to make different shapes.

Organise in advance

Batch cooking with the kids is fun and time-thrifty! The result is yummy food that they have actually prepared.

Preparing meals from scratch does take extra time, but you can multitask. Listen to a podcast or some of your favourite music. It is special bonding time with the kids where they have your full attention.

Freeze home-made muffins, yoghurt, pancakes, soups, individual egg frittatas.

Prepare the night prior with cut up fruits & vegetables, thaw frozen items, or peel hard-boiled eggs.

Kids choice

Allow the kids input into what they would like to eat (keep the boundaries tight, Mamas!). This makes them feel important, independent and confident. And more likely to eat the nutritious food!

Go Seasonal

Fruits & vegetables that are in season are fresh, tasty and cost-effective, while offering natural variation to our diet.

Keeping it safe

Make sure you use an ice brick or thermos or insulated containers as required during warmer and colder months.

Keep it clean

Simple, wholesome, nutrient dense whole foods in your kids lunchboxes help kids to concentrate, provide energy, help them to grow and allow them to function at their best.

Remember to include a big bottle of water.

Avoid nutrient deficient products that are processed, artificial and refined, particularly hydrogenated oils and trans fats, preservatives and grain products and sugars.

Healthy lunchbox basics

Home-made hummus and Mountain Bread chips with vege sticks
Spelt & Pancakes smeared with some raw honey, pureed apple and a sprinkly of cinnamon
Home-made raspberry, raw honey  and chia seed frozen yoghurt
Sushi
Egg Muffins
Home made pizzas
Bliss Balls
Fruit kebabs
Leftovers
Air popped popcorn with organic butter and sea salt
Homemade muffins

Remember, variety in healthy meals begins at home. So introduce kids early to the whats and whys of nutrition, and lunchtime will become far easier.

It’s easy to procrastinate when faced with such endeavours, but it might surprise most to learn that meal planning is quick, it’s easy, and not only will it save you bundles of time, it has a long list of benefits for you and your family. And that’s what’s important, right?

So what are some of these benefits?

Preparation

Very few do a family shop without a list, so take the stress out of your food preparation too. ‘Winging it’ is the road to eating meals that aren’t even meals, but just food thrown together without any love or nutritional consideration. Healthy meals that ooze taste need a little more thought.

Construction & Nutrition

A meal plan naturally forces you to think about your meal construction, highlighting exactly what you are putting into your body in a way last minute decisions can’t. Chances are, if you are planning a week of meals, you will at the very least be dotting your eye fillets and crossing your tahinis!

Proteins, carbohydrates, fluids and fats are the building blocks of a healthy diet, so avoid the Sunday night revelation that you’ve just had a week of one with hardly any of the others. It’s easy to do.

Variety & Creativity

Strange things happen when you prepare! Ideas are born with every meal, and your meal plan can incorporate notes on artistic flourish that your unconscious mind can then stew on for days. Who knows what simple garnish or extravagant marinade will result. Knowing what you want to do actually makes achieving it so much quicker.

Save Time & Money

Time is precious, and we seem to have less of it these days. It therefore makes sense to prepare your pantry and fridge for the week ahead. In one fell swoop you can avoid those extra, last minute (mostly expensive) trips to the local shops. Preparation saves time and money (on petrol, by buying in bulk, and avoiding impulse purchases).

And since you already know what you are going to eat beforehand, and the ingredients required to prepare the meal, the whole process is certain to take less time, every time.

Further, what is the best thing about a hearty, tasty meal? If you said leftovers! then high 5’s all round. Not only can food taste mesmerising the next day, but you can budget for this several times in your meal plan. Or, you can make enough to freeze for later.

Reduce Waste

Knowing your weekly food requirements in advance means that you will have very specific goals when shopping for your ingredients. Buying exactly what you need eliminates waste because every ingredient has a purpose.

Ain’t it amazing how a little thought can be so rewarding?!

How to Meal Plan

The goods news is that meal planning is simple:

1. Decide what you want to eat – mains, snacks and desserts included – and when
2. Cover the essential food groups to deliver a diverse and healthy diet, full of the nutrients the body and immune system need
3. Add a touch of flair and creativity to the plan (hard to resist!)
4. Include ‘off days’ for refrigerated or frozen leftovers
5. Sort out your shopping list
6. Designate a day for batch cooking
7. Relax!

Bren x