or children 1-5 lunchbox ideas y lunchb the oxbalancing · balancing the lunchbox suggestions...
TRANSCRIPT
The lu
nchb
ox s
ug
gest
ions
pro
vid
ed
in t
his
reso
urc
e m
ay n
ot
be in
line w
ith y
our
serv
ice’s
ind
ivid
ual
alle
rgy p
olic
y o
r nutr
itio
n g
uid
elin
es.
Ple
ase
check w
ith s
taff
at
yo
ur
serv
ice r
eg
ard
ing
suit
ab
le f
oo
ds.
BALA
NC
ING
TH
E LU
NC
HBO
XLu
nc
hb
ox
ide
as
for
ch
ildre
n 1-
5 y
ea
rs
Wor
imi A
rtist
Lara
Wen
t - 'T
he h
eart
of a
child
'
EVER
YDA
Y F
OO
D F
OR
THE
LUN
CH
BOX
: G
ETTI
NG
TH
E BA
LAN
CE
RIG
HT
PAC
K A
SER
VE
OF
FRUI
T
PAC
K W
ATE
R TO
DRI
NK
PAC
K A
MEA
T O
R M
EAT
ALT
ERN
ATI
VE
eg
. bake
d b
eans
PAC
K M
OST
LY B
REA
DS
/ C
EREA
LS
PAC
K M
OST
LY V
EGET
ABL
ES
PAC
K S
OM
EDA
IRY
CH
OO
SIN
G H
EALT
HIE
R PA
CK
AG
ED F
OO
DS
Use
these
nutr
itio
n g
uid
elin
es
when c
ho
osi
ng
packa
ged
fo
od
s
Per
Serv
e
serv
ing
siz
e 2
3.2
g (
4 c
racke
rs)
Per
100g
Energ
y (
kJ)
36
4 k
J15
79
kJ
Pro
tein
(g
)2.8
g12
.2 g
Fat
- to
tal
(g)
2.2
g9
.4 g
Fat
- sa
tura
ted
(g
)0
.3 g
1.1 g
Carb
ohyd
rate
- t
ota
l (g
)14
.4 g
62.3
g
Carb
oh
yd
rate
- s
ug
ar
(g)
0.4
g1.8
g
So
diu
m (
mg
)10
5 m
g4
52 m
g
Fib
re (
g)
3.1
g12
.0 g
Use
th
e “
per
100
g c
olu
mn
” to
co
mp
are
sim
ilar
pro
du
cts.
Aim
fo
r fo
od
s w
ith
no
mo
re t
han
2
0g
fat
per
100
g.
Pro
du
cts
wit
h less
th
an
10
g o
f fa
t p
er
100
g a
re b
est
.
Aim
fo
r fo
od
s w
ith
no
mo
re t
han
5
g o
f sa
tura
ted
fat
per
100
g.
Pro
du
cts
wit
h less
th
an
3g
per
100
g o
f sa
tura
ted
fat
are
best
.
Pro
du
cts
wit
h less
th
an
15
g o
f su
gar
per
100
g a
re b
est
.
Aim
fo
r fo
od
s w
ith
no
mo
re t
han
6
00
mg
of
sod
ium
per
100
g.
Pro
du
cts
wit
h less
th
an
40
0m
g o
f so
diu
m p
er
100
g a
re g
oo
d c
ho
ices.
No
t all lab
els
in
clu
de f
ibre
. Bre
ad
, cra
ckers
, past
a, r
ice
an
d c
ere
als
may
be m
ore
lik
ely
to
hav
e f
ibre
lis
ted
.
Pro
du
cts
wit
h 3
g o
r m
ore
fib
re p
er
serv
e a
re b
est
.
HEA
LTH
Y L
UNC
HBO
X ID
EAS
Tod
dle
r Fr
iend
ly L
unc
hbo
xC
ream
cheese
, avo
cad
o a
nd
g
rate
d c
arr
ot
sand
wic
h
Tom
ato
wed
ges,
cucum
ber
and
ro
ckm
elo
n
Bo
iled
eg
g*
Cheese
sti
ck a
nd
ric
e c
racke
rs
Pla
in m
ilk p
op
per
and
wate
r to
dri
nk
*Check y
our
serv
ice’s
po
licy o
n p
ackin
g e
gg
s
Past
a L
unc
hbo
xLeft
ove
r ho
me-m
ad
e p
ast
a s
ala
d
Gra
pes
and
kiw
i fru
it
Sco
ne
Cheese
sti
ck
Pla
in m
ilk p
op
per
and
wate
r to
dri
nk
BE W
ARY
o
f c
hok
ing
ha
zard
s fo
r
yo
ung
er
chi
ldre
n. C
ut u
p f
oo
ds
like
che
rry
to
ma
toe
s a
nd
gra
pe
s a
nd c
oo
k h
ard
fo
od
s
like
ca
rro
t st
icks
so
the
y a
re
soft
er
to c
hew
.
REM
EMBE
R A
dju
st t
he a
mo
unt
and
te
xtu
re o
f fo
od
to
be
a
pp
rop
ria
te f
or
yo
ur c
hild
’s
ag
e a
nd a
pp
eti
te
HEA
LTH
Y L
UNC
HBO
X ID
EAS
Lunc
hbo
x f
rom
the
Pa
ntry
Bake
d b
eans
Bre
ad
and
marg
ari
ne
Sala
d o
f g
rate
d c
arr
ot, t
inned
co
rn, g
rate
d c
heese
and
lett
uce
Tin
ned
peaches
Who
lem
eal c
racke
rs w
ith v
eg
em
ite
Pla
in m
ilk p
op
per
and
wate
r to
dri
nk
Fish
Lun
chb
ox
Ide
aTin
ned
tuna
Veg
em
ite a
nd
gra
ted
cheese
sand
wic
h
Veg
eta
ble
sti
cks
Banana a
nd
kiw
i fru
it
Ric
e c
racke
rs
Yo
ghurt
Wate
r to
dri
nk
HEA
LTH
Y L
UNC
HBO
X ID
EAS
Che
ap
& T
ast
y L
unc
hbo
x
Eg
g*
and
lett
uce r
oll
Fo
ur
bean m
ix a
nd
to
mato
sala
d
Tin
ned
fru
it
Yo
ghurt
Cust
ard
Wate
r to
dri
nk
*Check y
our
serv
ice’s
po
licy o
n p
ackin
g e
gg
s
De
li W
rap
Lun
chb
ox
Turk
ey w
rap
wit
h a
vocad
o, a
lfalfa a
nd
cra
nb
err
y ja
m
Veg
ie s
ticks
Cheese
and
cra
cke
rs
Gra
pes
Yo
ghurt
Wate
r to
dri
nk
HEA
LTH
Y L
UNC
HBO
X ID
EAS
We
eke
nd L
eft
ov
ers
Lun
chb
ox
Chic
ken s
kew
ers
and
ho
me-m
ad
e f
ried
ric
e
Mand
ari
n
Pik
ele
ts
Cele
ry s
ticks
wit
h c
ream
cheese
Yo
ghurt
Pla
in m
ilk p
op
per
and
wate
r to
dri
nk
Left
ov
er
Roa
st D
inne
r Lu
nchb
ox
Ro
ast
chic
ken, l
ett
uce a
nd
cheese
Left
ove
r ro
ast
veg
ies
Banana a
nd
gra
pes
Yo
ghurt
Ho
me-m
ad
e b
anana a
nd
oat
muff
in
Wate
r to
dri
nk
Ve
ge
tab
le S
lice
Make
s:
8 s
erv
es
Pre
p t
ime:
10 m
inute
s
Co
okin
g t
ime:
30
-40
min
ute
s
Ing
red
ien
ts:
› 4
eg
gs,
lig
htl
y b
eate
n
›
1 /2 cup
self r
ais
ing
flo
ur
›
1 m
ed
ium
zucchin
i, g
rate
d
›
1 /2 cup
co
rn k
ern
els
›
1 /2 cup
peas
›
1 m
ed
ium
carr
ot, g
rate
d
›
2 t
om
ato
es,
dic
ed
›
3/ 4
cup
red
uced
fat
cheese
›
3 T
ab
lesp
oo
ns
veg
eta
ble
oil
Meth
od
:
Pre
heat
ove
n t
o 18
0oC
. Beat
eg
gs,
oil
and
flo
ur
tog
eth
er
unti
l sm
oo
th. A
dd
zucchin
i, co
rn, c
arr
ot, p
eas,
to
mato
and
cheese
and
co
mb
ine. P
our
into
a d
ish (
ap
pro
x. 1
5cm
x
30
cm
) lig
htl
y s
pra
yed
wit
h o
il o
r lin
ed
wit
h b
akin
g p
ap
er.
Bake
fo
r 30
-40
min
ute
s.REC
IPE
IDEA
S
Try
:›
Us
ing
dif
fere
nt c
om
bin
ati
ons
of
ve
ge
tab
les
›
Ad
din
g h
alf
a c
up o
f ri
co
tta
or
feta
c
hee
se t
o t
he m
ixtu
re
›
Serv
ing
wa
rm w
ith
a ja
cke
t p
ota
to a
nd
gre
ens
fo
r d
inne
r
›
Serv
ing
co
ld w
ith
a s
ide
sa
lad
in t
he
lunc
hbo
x
Tuna
Pa
sta
Sa
lad
Make
s:
ap
pro
x 4
child
-siz
ed
serv
es
Pre
p t
ime:
8 m
inute
s
Co
okin
g t
ime:
12 m
inute
s (t
o c
oo
k p
ast
a)
Ing
red
ien
ts:
› 3/ 4
cup
past
a s
hap
es,
co
oke
d p
er
packe
t in
stru
cti
ons
›
95g
tin
ned
tuna
›
1 /2 cup
tin
ned
co
rn k
ern
els
, dra
ined
and
rin
sed
›
1 st
ick o
f cele
ry, d
iced
›
12 c
herr
y t
om
ato
es,
halv
ed
O
pti
on
al d
ress
ing
:
›
1 Ta
ble
spo
on o
f o
live o
il
›
Juic
e f
rom
1 /4 le
mo
n
›
Cra
cke
d p
ep
per
to t
ast
e
Meth
od
:
Co
mb
ine t
una, c
orn
, cele
ry a
nd
to
mato
es
wit
h s
lightl
y
co
ole
d c
oo
ked
past
a s
hap
es.
Shake
to
geth
er
the o
live o
il,
lem
on ju
ice a
nd
pep
per
in a
sm
all
jar.
Po
ur
ove
r sa
lad
if d
esi
red
.
Try
:›
O
the
r v
eg
eta
ble
s in
thi
s sa
lad
suc
h a
s g
rate
d c
arr
ot,
cuc
umb
er
or
ca
psi
cum
›
Usin
g s
hre
dd
ed
chi
cke
n in
ste
ad
of
tuna
›
Usin
g y
our
chi
ld’s
fa
vo
urit
e s
ala
d
dre
ssin
g in
ste
ad
of
oil
and
lem
on
REC
IPE
IDEA
S
Berr
y R
ico
tta
Muf
fins
Make
s:
12
Pre
p t
ime:
15 m
inute
s
Co
okin
g t
ime:
20
min
ute
s
Ing
red
ien
ts:
› 8
0g
marg
ari
ne, s
oft
ened
›
175g
ric
ott
a
›
1 /3 c
up
tig
htl
y p
acke
d b
row
n s
ug
ar
›
1 te
asp
oo
n o
f vanill
a e
xtr
act
›
2 e
gg
s
›
1 cup
pla
in s
elf-r
ais
ing
flo
ur
›
1 /2 cup
who
lem
eal s
elf-r
ais
ing
flo
ur
›
1 te
asp
oo
n c
innam
on
›
1 /3 c
up
milk
›
3/ 4
cup
berr
ies
(fre
sh o
r fr
oze
n)
Me
tho
d:
Pre
heat
the o
ven
to
18
0oC
. Beat
tog
eth
er
marg
ari
ne,
rico
tta, s
ug
ar
an
d v
an
illa e
ssen
ce w
ith
an
ele
ctr
ic m
ixer
un
til l
igh
t b
row
n a
nd
cre
am
y. A
dd
eg
gs,
beati
ng
in o
ne a
t a t
ime u
nti
l co
mb
ined
. Ad
d t
he f
lou
rs,
cin
nam
on
an
d m
ilk a
nd
fo
ld in
gen
tly u
nti
l ju
st c
om
bin
ed
. Sti
r in
berr
ies.
Sp
oo
n t
he m
ixtu
re
betw
een
12 m
uff
in p
an
s (m
uff
in p
an
s sh
ou
ld b
e w
ell
gre
ase
d o
r lin
ed
wit
h p
ap
er
mu
ffin
cu
ps)
. Bake
for
20
min
ute
s o
r u
nti
l go
lden
bro
wn
an
d f
irm
to
to
uch
.
Try
sub
stit
utin
g
be
rrie
s w
ith:
› 1
larg
e r
ipe
ma
she
d b
ana
na O
R
› 1 / 2
cup
of
ap
ple
pur
ee
& 1 / 4
cup
sul
tana
s O
R
› 3 / 4
cup
of
fre
sh s
tra
wb
err
ies
REC
IPE
IDEA
S
REC
IPE
IDEA
S
Pork
and
Ve
ge
tab
le M
ea
tba
lls
Make
s:
24
Pre
p t
ime:
10 m
inute
s +
20
min
ute
s to
set
Co
okin
g t
ime:
5-7
min
ute
s
Ing
red
ien
ts:
› 50
0g
lean p
ork
or
chic
ken m
ince
›
1 sm
all
onio
n, g
rate
d o
r finely
cho
pp
ed
›
1 carr
ot, g
rate
d
›
1 zucchin
i, g
rate
d
›
1 Ta
ble
spo
on o
f w
orc
est
ers
hire s
auce
›
1 Ta
ble
spo
on o
f to
mato
sauce
›
1 Ta
ble
spo
on o
f o
il
Meth
od
:
Usi
ng
cle
an h
and
s, c
om
bin
e m
ince, o
nio
n, z
ucchin
i, carr
ot
and
sauces
in a
med
ium
bow
l. R
oll
into
ap
pro
xim
ate
ly
24
meatb
alls
. Pla
ce in
fri
dg
e t
o s
et
for
ab
out
20
min
ute
s.
Ad
d t
he o
il to
a f
ryin
g p
an a
nd
fry
meatb
alls
in b
atc
hes,
turn
ing
reg
ula
rly f
or
ab
out
5-7
min
ute
s unti
l co
oke
d
thro
ug
h. I
f m
eatb
alls
are
fo
r th
e lu
nchb
ox, r
efr
igera
te u
nti
l
req
uired
. Use
wit
hin
3 d
ays.
Tip
:Th
ese
me
atb
alls
ca
n b
e f
roze
n c
oo
ked
or
raw
fo
r a
pp
rox
ima
tely
1 m
ont
h. If
fre
ezi
ng r
aw
, st
ore
in a
sin
gle
laye
r. D
efr
ost
ov
ern
ight
in
the
fri
dg
e. C
oo
k r
aw
me
atb
alls
ac
co
rdin
g t
o
rec
ipe
inst
ruc
tio
ns.
Rem
em
be
r:Ke
ep
me
atb
alls
co
ld in
an
insu
late
d lu
nchb
ox
. If
the
lunc
hbo
x c
ann
ot
be
re
frig
era
ted
th
roug
hout
the
da
y, a
lso
use
an
ice
bri
ck
.
HEA
LTH
Y S
NA
CK
IDEA
S
Best
left
in
SNA
CKS
BES
T LE
FT O
UT O
F TH
E LU
NC
HBO
X
Best
left
out
TIPS
FO
R FU
SSY
EA
TIN
G
› Lead
by e
xam
ple
, try
to
share
the e
njo
ym
ent
of
healt
hy f
oo
d
wit
h y
our
child
ren.
› E
xp
ect
reje
cti
on o
f new
fo
od
s -
this
is n
orm
al f
or
yo
ung
child
ren.
› C
hild
ren m
ay n
eed
to
try
a f
oo
d u
p t
o 15 t
imes
befo
re t
hey a
ccep
t it.
› E
nco
ura
ge c
hild
ren ju
st t
o "
tast
e". O
ne b
ite w
ill d
o. T
his
is t
he s
tart
of
learn
ing
to
like
new
fo
od
s.
› A
im t
o k
eep
try
ing
.
› It
's b
est
no
t to
giv
e in
wit
h p
refe
rred
fo
od
s b
ecause
"th
ey h
ave
to
eat
som
eth
ing
".
› P
rais
e e
ffo
rts
and
try
to
igno
re u
nw
elc
om
e b
ehavio
ur.
It's
be
st t
hat:
›
The
ad
ult
de
cid
es
wha
t ty
pe
s o
f fo
od
s a
re o
ffe
red
, and
whe
n.
›
The
chi
ld d
ec
ide
s w
hic
h fo
od
s to
ea
t,
and
ho
w m
uch
to e
at,
fro
m t
he c
hoic
es
pro
vid
ed
.
Try
no
t to
:›
Br
ibe
chi
ldre
n w
ith
the
pro
mis
e o
f a
fo
od
re
wa
rd
›
Insi
st t
hey
ea
t ev
ery
thin
g o
n th
e p
late
It's
OK
....
rem
ind
yo
urse
lf t
hat
one
d
ay
yo
ur c
hild
is li
kely
to
e
at
a w
hole
ra
nge
of
foo
ds
and
enj
oy
the
m!
HEA
LTH
Y S
NA
CK
SW
APS
TH
AT
COST
LES
S
Best
Le
ft In
Best
Le
ft O
ut
Ap
ple
$3.5
0/k
gR
oll
up
$37.
50
/kg
Ve
gie
sti
cks
wit
h h
um
mu
s$
2.4
0/k
g
Co
rn c
hip
s$
16.6
0/k
g
Ho
me
mad
eb
an
an
a b
read
$3
.50
/kg
Mu
esl
i b
ar
$23
.20
/kg
Ho
me
mad
e
ch
ee
se a
nd
b
iscu
its
$10
.70
/kg
Pre
-packag
ed
ch
ee
se s
pre
ad
an
d b
iscu
its
$4
6.6
0/k
g
Yo
gh
urt
wit
h f
ruit
$4
.10/k
g
Sw
ee
t b
iscu
its
$11
.80
/kg
ban
an
a b
read
Text
and
imag
es
use
d w
ith p
erm
issi
on f
rom
No
rth C
oast
Are
a H
ealt
h S
erv
ice
Aim
fo
rBe
st c
hoic
e
Tota
l fat
< 2
0g
per
100
g<
10
g p
er
100
g
Satu
rate
d F
at
< 5
g p
er
100
g<
3g
per
100
g
Carb
ohyd
rate
- S
ug
ar
< 1
5g
per
100
g
So
diu
m<
60
0m
g p
er
100
g<
40
0m
g p
er
100
g
Fib
re (
if lis
ted
)>
3g
per
serv
e is
a h
igh
fib
re f
oo
d
Take
me
sho
pp
ing
Use
these
nutr
itio
n g
uid
elin
es
when c
ho
osi
ng
packa
ged
fo
od
s (f
oo
ds
that
may n
ot
be c
lass
ifie
d e
asi
ly in
to o
ne o
f th
e 5
fo
od
gro
up
s).
For m
ore
lunchb
ox
ide
as
and
rec
ipe
s go
to:
ww
w.g
oo
dfo
rkid
s.nsw.g
ov.au
For info
rma
tion o
n
lunchb
ox
foo
d sa
fety
visit:
ww
w.fo
od
autho
rity.nsw.g
ov.au/c
onsum
ers/
life-ev
ents-a
nd-fo
od
/kid
s/tips-fo
r-lunch-b
oxe
sN
utrition G
uide
lines
Cut m
e o
ut and
take
me
shop
ping
ww
w.g
oo
dfo
rkid
s.nsw
.go
v.au
Worim
i Artist Lara Went - 'The heart of a child'