As Australian children head back to school this week, parents nationwide are tackling the yearly task of packing nutritious lunchboxes that their kids will genuinely enjoy eating. Pediatric dietitian Karina Savage has stepped in with her professional guidance, emphasising the creation of healthy, balanced lunchboxes without succumbing to the pressure of achieving Instagram-perfect presentations.
Focus on Three Essential Food Groups
Karina Savage recommends concentrating on three fundamental food groups to ensure a well-rounded meal. First, she highlights whole-grain carbohydrates, which include options like grainy bread, wholemeal bread, grainy crackers, and popcorn. These foods are crucial as they help children maintain concentration and stabilise blood sugar levels throughout the school day.
Protein Choices and Plant Foods
The second group is protein, but Savage advises against processed meats such as ham and salami. Instead, she suggests incorporating good-quality protein sources like eggs, hummus, edamame, tuna, and barbequed chicken. For the third essential category, plant foods, Savage recommends including two serves of fruit and two serves of vegetables in each lunchbox to promote a balanced diet.
Including Treats and Snack Guidelines
Savage also advocates for including a small treat in lunchboxes, explaining that this approach helps normalise pairing treat foods with healthy eating habits. It ensures children are less likely to sneak these kinds of foods, fostering a positive relationship with nutrition. For parents navigating the often confusing snack aisle, Savage offers three simple guidelines:
- Look for shorter ingredient lists to avoid unnecessary additives.
- Choose muesli bars with less than five grams of sugar per serve to reduce sugar intake.
- Select savoury snacks with less than 350 milligrams of sodium per 100 grams to manage salt consumption.
Black Bean Brownie Recipe
One of Savage's favourite snack recipes is a black bean brownie, which she shared recently. This healthy alternative provides a tasty treat while aligning with her nutritional advice.
Ingredients
- 1 x 400g tin organic black beans (strained and rinsed)
- 3 tablespoons coconut oil
- 3 free-range eggs
- 1/3 cup cocoa powder
- 1/3 cup raw sugar
- 3 teaspoons vanilla essence
- 1 teaspoon baking powder
- pinch of salt (optional)
Method
- Preheat oven to 160 degrees Celsius.
- Line a square baking tray with baking paper, slightly greasing the tray to help the paper stick.
- Blend all ingredients in a food processor at high speed until a smooth paste forms.
- Cook for approximately 25 to 30 minutes until ready; a knife inserted into the centre should come out clean.
By following these tips and recipes, parents can create appealing and nutritious lunchboxes that support their children's health and academic performance throughout the school year.
