Sam Wood's stress-free guide to healthy school eating

I get it: life is busy. There are only so many hours in the day and finding or making time to head to the supermarket, cook dinner and then prepare your kids’ lunch for school can be quite a challenge.

Add to this family fussiness and supermarkets full of unhealthy school snacks and before you know it you’re the proud owner of the entire contents of aisle four. Or if it’s not this, it’s your child insisting that every other kid orders their lunch, which we know simply isn’t true.

I know it can seem easier to let the usual culprits fill your trolley – yoghurts, roll-ups, muesli bars and fruit cups and, yes, most kids do burn through energy like there’s no tomorrow. This does not mean they should be given a lunch-box jam-packed with sugar and salt simply because it is the easy option. Kids need to be fuelled with nutritious snacks and meals throughout the day to ensure they have the energy and brain power for all that learning and, of course, playing.

My motto is all about progress, not perfection. So, don’t get me wrong; a tasty snack from aisle four or a lunch order on the odd occasion is totally fine. Ensuring your kids are eating mostly healthy foods throughout the day will help to keep them alert, focused and retaining information to assist with their learning. If you’re unsure of how to pack your kids a healthy lunch, I am here to help. Here are my top tips to ensure your kids enjoy their healthy lunches.

1. Educate your kids on the ADVANTAGES of healthy EATING choices

Teaching your kids about the benefits of food and how certain types give them fuel for their after-school sport, or to help them grow, will assist in establishing healthy habits early on and serve as an incentive for them to make healthier choices. Keep it quick, keep it simple and make it a game, not a lecture.

If you feel like your advice is falling on deaf ears because it’s coming from mum or dad, see if their favourite teacher or sports coach can relay the same information.

2. Prepare lunch together

Make lunch-box prep a family affair. Not only is this an opportunity to spend some time together in the kitchen, you’ll also be teaching them how to make lunch on their own. Before you know it they’ll be doing it all by themselves.

Well, maybe not, but understanding and recognising foods is the first step to a healthier relationship with them.

3. Your freezer is your BEST friend

No one wants to spend time whipping up a new lunch from scratch every morning (or the night before). Dedicate “an hour of power” on weekends to prepare snacks and meals in batches for the freezer. Zucchini slice, bacon-and-egg muffins, veggie patties, nut-free bliss balls/muesli bars … the options are endless.

4. Don’t forget fruit AND veg

Sliced fruit and veg is an easy and healthy lunch-box filler that goes perfectly with a side of dip. Carrot, celery and capsicum with hummus is a go-to snack that is popular with kids and adults.

5. Make healthy food fun

Some kids are more visual eaters than others so making their food look appealing may mean their lunch-box comes home empty. Colourful fruit and veggies are naturally appealing to kids or slice their snacks/sandwiches into interesting shapes using cookie cutters.

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