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AUSTRALIA

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Blog

Lunchboxes
March 4, 2019

Another school year is in full swing and parents all over Australia are already frustrated by the daily grind; the washing, the dishes, work-life balance and let’s be honest 200 LUNCH BOXES!  Whether it’s your 1st year or you have more lunch box experience that you’d like, having to pack lunch boxes 5 days a week, 10 weeks a term, 4 terms a year can be pretty overwhelming!  But it doesn’t have to be.

Lunchesboxes

04.03.2019

Lunchboxes

Another school year is in full swing and parents all over Australia are already frustrated by the daily grind; the washing, the dishes, work-life balance and let’s be honest 200 LUNCH BOXES!  Whether it’s your 1st year or you have more lunch box experience that you’d like, having to pack lunch boxes 5 days a week, 10 weeks a term, 4 terms a year can be pretty overwhelming!  But it doesn’t have to be.

Lunchboxes don’t have to be a big deal.  In fact, a simple lunch box is often the best option.  Kids usually prefer them simple, they’re less overwhelming and easier to eat. This leaves more time for play, and hopefully means your best planned lunchbox is less likely to come home again, untouched.

Lunch boxes don’t have to be different each day to be healthy.    Having a handful of main & snack options that you can mix up is plenty.  Something different or ‘exciting’ from time to time is fine, but don’t put too much pressure on yourself. At our house, we regularly run out of fresh bread and I send my kids with all sorts of bits and pieces, including cold pasta, various leftovers, cold toasted sandwiches/rolls and raisin bread.  Funnily enough, these are often more popular than many fancier lunch box additions. 

Involving kids can help give them some ownership of their lunchbox choices.  Whether it’s a limited choice: “tomato or carrots” or getting them to pack them themselves, kids do like to have some say over what’s going into their lunch box.

It is also good to challenge their preferences and include things you want to provide, whether or not you think they’ll eat them.  They may surprise you!

So what might go in a lunchbox? 

For balanced lunch options, try to include:

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16.08.2014

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03.08.2014

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05.07.2014

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Lunchesboxes

04.03.2019

Lunchboxes

Another school year is in full swing and parents all over Australia are already frustrated by the daily grind; the washing, the dishes, work-life balance and let’s be honest 200 LUNCH BOXES!  Whether it’s your 1st year or you have more lunch box experience that you’d like, having to pack lunch boxes 5 days a week, 10 weeks a term, 4 terms a year can be pretty overwhelming!  But it doesn’t have to be.

Lunchboxes don’t have to be a big deal.  In fact, a simple lunch box is often the best option.  Kids usually prefer them simple, they’re less overwhelming and easier to eat. This leaves more time for play, and hopefully means your best planned lunchbox is less likely to come home again, untouched.

Lunch boxes don’t have to be different each day to be healthy.    Having a handful of main & snack options that you can mix up is plenty.  Something different or ‘exciting’ from time to time is fine, but don’t put too much pressure on yourself. At our house, we regularly run out of fresh bread and I send my kids with all sorts of bits and pieces, including cold pasta, various leftovers, cold toasted sandwiches/rolls and raisin bread.  Funnily enough, these are often more popular than many fancier lunch box additions. 

Involving kids can help give them some ownership of their lunchbox choices.  Whether it’s a limited choice: “tomato or carrots” or getting them to pack them themselves, kids do like to have some say over what’s going into their lunch box.

It is also good to challenge their preferences and include things you want to provide, whether or not you think they’ll eat them.  They may surprise you!

So what might go in a lunchbox? 

For balanced lunch options, try to include:

Lunchesboxes

04.03.2019

Lunchboxes

Another school year is in full swing and parents all over Australia are already frustrated by the daily grind; the washing, the dishes, work-life balance and let’s be honest 200 LUNCH BOXES!  Whether it’s your 1st year or you have more lunch box experience that you’d like, having to pack lunch boxes 5 days a week, 10 weeks a term, 4 terms a year can be pretty overwhelming!  But it doesn’t have to be.

Lunchboxes don’t have to be a big deal.  In fact, a simple lunch box is often the best option.  Kids usually prefer them simple, they’re less overwhelming and easier to eat. This leaves more time for play, and hopefully means your best planned lunchbox is less likely to come home again, untouched.

Lunch boxes don’t have to be different each day to be healthy.    Having a handful of main & snack options that you can mix up is plenty.  Something different or ‘exciting’ from time to time is fine, but don’t put too much pressure on yourself. At our house, we regularly run out of fresh bread and I send my kids with all sorts of bits and pieces, including cold pasta, various leftovers, cold toasted sandwiches/rolls and raisin bread.  Funnily enough, these are often more popular than many fancier lunch box additions. 

Involving kids can help give them some ownership of their lunchbox choices.  Whether it’s a limited choice: “tomato or carrots” or getting them to pack them themselves, kids do like to have some say over what’s going into their lunch box.

It is also good to challenge their preferences and include things you want to provide, whether or not you think they’ll eat them.  They may surprise you!

So what might go in a lunchbox? 

For balanced lunch options, try to include:

What happens if lunch boxes come home untouched?
March 4, 2019

As parents, our role is to provide appropriate food, but we can’t make our kids eat it. (Don’t worry, you’re not alone, lots of parents have probably tried at some point!) To encourage healthy, competent eaters I encourage a ‘Parent provide, child decide’ approach to meal times.  It is a parents’ responsibility to provide enough food for their child and food options that their child is able to unwrap/eat.  It is then up to the child to decide if they eat it, and how much they eat.  This can take a little getting used to! (Trust me, I have struggled to let go myself!).

Stuck for Snack ideas?
February 8, 2019

February is upon us, and lots of things have begun for the year and are almost in full swing. Whether that’s heading back to school for another year, back to work, studying, sports, or extracurricular activities, we blink and January has finished and we are back into it all at full pace!

What actually is Lactose-Free milk?
January 12, 2019

Did you know that lactose intolerance affects around 75% of the world’s population?

And perhaps now you are asking, what is lactose?

This is a great question! So let’s look into Lactose and Lactose intolerance, and also give you a run down on what this ‘Lactose-free milk’ is.

Self-care: making some time for you!
December 17, 2018

As 2018 draws to a close and some of us look at taking some time off, I thought why not delve into a different aspect of health, one that is very appropriate for this busy time of year.

Yes as a dietitian a lot of what we talk about is food related, and that’s fair enough and very relevant, although that isn’t the only thing we focus on when engaging with our clients and assisting in achieving their goals.

Getting enough iron?
November 30, 2018

Feeling tired, lethargic or out of breath on effort requiring tasks? Did you know that this could be because you aren’t getting enough iron from your diet?

Mango’s are back! But is there something you don't know about them?
October 17, 2018

It’s that time of year when a lot of our favourite summer fruits are coming back into season, and delicious mangos have already started making appearances in the shops.

Mangos are a tropical fruit that are highly nutrient dense and taste sweet, with the outer skin or peel acting as a protective barrier for the soft component inside. Until a mango is ripe, this outer skin stays green, although then changes to shades of yellow, red or orange (depending on the type of mango you have).

The two questions I have been getting lately are;

  • Can I eat the skin of a mango?
  • Can I freeze mangos?

Postnatal nutrition – what to eat after pregnancy?
August 14, 2018

As a dietitian involved in Women’s Health, including nutrition in pregnancy and also seeing new mums post delivery, a question I often get asked is ‘Is what I eat once I’ve delivered the baby important?’

In short, whether you are breastfeeding or not, the answer is yes!

Is Winter bringing on that runny nose?
July 19, 2018

It’s that time of year where the weather can be pretty cold and miserable, and bring along with it that runny nose and run down feeling.

Ensuring adequate nutrition and hydration is key to assist with the running of a healthy immune system, and can be just what you need to look at during this time of year to fight off that cold or flu.

Winter Warming Mealtime
June 15, 2018

June is here, it’s officially winter, and with the cold weather that comes along with it, what better time to

get your slow cooker out and make some hearty, warming meals.

Don’t have a slow cooker? That’s absolutely fine, grab a casserole dish or a heavy, lidded pot and cook slowly in the oven on low for 4 hours or more.

Recovery Nutrition after Exercise
April 23, 2018

Did watching the Commonwealth Games this month inspire you to get back into training or begin a new form of exercise? Read below about the importance of nutrition, particularly recovery nutrition for after you exercise.

Bread; getting a bad rapt – which bread to choose?
March 22, 2018

There is a lot of conflicting information out there regarding what you ‘should’ and ‘shouldn’t’ be eating, and bread often gets a bad rapt in the middle of it all!

As a dietitian, one of the more common questions I get asked is; ‘what bread is the healthiest?’ Or another common question is; ‘Should I even be eating bread?’

A sneak peak inside a dietitian’s lunchbox….
January 29, 2018

It’s mid January.  It’s been a beautiful summer. We’ve had lots of fun family times and enjoyed spending time with our friends.  There was a time when the start of the 2018 school year felt like it would never arrive but all of a sudden it is rapidly approaching.  So how can we embrace the 2018 school year without dreading the 200 school lunch boxes to come ?

Stay hydrated this Summer!
January 20, 2018

We have had some hot Summer days the past few weeks, and these temperatures are bound to effect our hydration levels, whether we are exercising in this heat or not.

Stay on top of your water intake each day, and Beat the Heat!!

Christmas Time – Catering for your guest’s Dietary Requirements
December 22, 2017

Christmas time is here again, with the shops overflowing with people buying last minute gifts or stocking up on groceries for all the festivities that are happening. Car parking can be a nightmare, but losing sleep over not knowing what food to buy for family members or friends who have specific dietary requirements, is not something anyone needs at this busy time of year.

Vitamin D; it's free!
November 24, 2017

With all of these sunny, warm, November days, we remember Vitamin D; an important key nutrient to consider for your health, and the most amazing thing is that it is readily available and free for all!

You may wonder why Vitamin D is so important, well Vitamin D supports muscle strength, a healthy immune system, healthy skin, and is essential in the absorption of Calcium from our gut, therefore enhancing bone health.

"Spring" into good health
October 21, 2017

Springtime is upon us, with the days getting longer and the temperature getting warmer, and what a time it is to be outside and enjoy a little sunshine with family and friends. Our BBQ has already begun to get some serious use! Finding some interesting ways to serve veg with a BBQ can ensure your meal is both balanced and delicious.