YMCA Healthy Living Magazine, powered by n4 food and health YMCA SUMMER 2020 | Page 11

ALICIA HOLMQUEST AND BREE ANNE-PAGONIS
Wellness in Real Life is a social enterprise co-founded by Alicia and Bree, two
Dietitians with a true passion for wholeheartedly enjoying and loving food. They
are genuinely devastated by the amount of pain and pressure people put on
themselves and food, so they aim to help people improve this relationship.
Their ultimate dream is to live in a world where diets don’t exist.
Visit wellnessirl.com.au or follow @wellness.in.real.life on Instagram
THINKING OUTSIDE THE SQUARE
– SUMMER LUNCHBOX TIPS
A parent’s survival kit to constructing healthy and safe summer
lunchboxes, from the team at Wellness In Real Life.
f you Google “lunchbox ideas” you’re likely to be
inundated with images of bento boxes filled with
tiny, hand-carved kiwifruits and sushi in the shape of
animals. And while these might be pretty, for most of us
they’re not exactly practical. So let’s talk about simple,
nourishing lunchbox ideas that don’t require a fine arts
degree.
I
Step 1. Sort the fundamentals
It’s Australia, it’s summer, and it’s hot. And with no
refrigeration, lunchboxes can become a breeding ground for
bacteria. So it’s important to keep things cool:
} } Buy an insulated lunchbox and have a serious supply of
ice packs ready to go.
} } Freeze fruit, small tetrapaks of milk, or containers of yoghurt.
Step 2. Make your life as easy as possible
Nobody wants to spend too long thinking about or
constructing lunchboxes, especially in the morning rush. Try
these planning tips:
} } Get kids involved with age-appropriate tasks. Help them
draw up a basic lunchbox plan (eg. one fruit, one veg, one
dairy, one sandwich). Write down some options and
favourites, and this will also help you with the shopping
list. Stick it on the fridge for quick reference.
} } Think about having a pantry shelf or draw, and a section of
the fridge that contains a variety of foods from the list
below, so that children can make their own choices.
} } Cut down preparation time with bulk cooking. Next time
you’re baking muffins, double the batch and freeze.
Step 3. Mix it up by trying new ideas and having a
little fun
Yes, food should be nutritious, but it can also be playful and
provide a learning experience. After all, childhood is a critical
time to help establish a positive long-term relationship with
food. Here’s how:
} } Aim for colour and try new lunchboxes with individual
compartments. If it’s pleasing to the eye, it’s more likely to
get eaten (or at least sampled).
} } Think about sensorial properties – crunchy foods like
popcorn; cooling options like frozen yoghurt and frozen
grapes. Play with interesting presentations like fruit and
cheese skewered on toothpicks.
} } Days can be pretty tiring for big and little kids alike, so when
catering for fussy eaters, don’t make the lunchbox too
challenging. Try to include some safe, familiar foods they know
and like. Encourage trying one new food each week (or even
just a new way to present or prepare old favourites).
WHAT TO PUT IN YOUR LUNCHBOXES
Grains/mains: Sandwiches; wraps, sushi, rice paper rolls,
savoury muffins
Dairy: Frozen yoghurt/milk, cheese cubes
Fruit: Frozen grapes, apple with cream cheese,
dates stuffed with peanut butter*
Protein: Hard boiled eggs or mini frittatas, tuna, or
leftover rissoles/fishcakes
Veggies: Sweet and flavourful cherry tomatoes,
crisp celery, carrot, zucchini sticks,
coleslaw, Greek or garden salads
Sweets: Homemade fruit muffins, banana bread,
homemade cookies
*may not be suitable for primary school due to allergy risk
SUMMER 2020 YMCA HEALTHY LIVING MAGAZINE
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