Here are some simple tips to ensure your children are enjoying healthy and tasty snack and lunch options at school.

What to include in lunchboxes

• Fruit – preferably fresh or tinned
• Protein food – such as a slices of lean meat, tinned tuna or hard boiled egg
• Vegetables – a small container with any mixed vegetables such as cherry tomatoes, carrot sticks, peas and cucumber
• A dairy food – such as a cheese stick or slice, grated cheese, milk, yoghurt or soy milk
• Starchy food – bread, roll, fl at bread or crackers
• A frozen drink such as water or 100 per cent fruit juice in an icepack or freezer pack

Always include

• At least two to four serves of carbohydrate-rich/starchy foods
• Some serves of vegetables
• At least two pieces of fruit (fresh or tinned)
• At least one serve of dairy food
• Refer to the kids section of the 1Seven website for exact serving sizes for each age group

What to leave out

• Donuts and cakes
• Lollies, honey and jams
• Fruit bars and fruit straps
• Muesli and chocolate bars
• Potato crisps and oven-baked savoury biscuits
• Fatty meats such as salami and strasburg
• Cordials and soft drinks

Remember to keep food safe!

• Choose an insulated lunch box or one with a freezer pack
• Perishable foods such as dairy products sliced meats, etc, should be kept cool and eaten within four hours of preparation
• To keep food fresh, wrap sandwiches or store in a small container