We encourage you to fill your child’s lunchbox with foods to help them learn, grow and stay healthy. If you involve your children in making their own lunch they are more likely to take the time to eat it, if they spent time preparing it.

Below are some suggestions from the Ministry of Health - just select items from each group to make your child’s healthy lunchbox. (Please note that these foods are suggestions only). For active children, bump up the quantity of foods from groups 1 & 2.

Food Groups
Group 1: Starchy foods like breads, rice and pasta

Cheese sandwich
Peanut butter pinwheels
Fruit bread sandwiches
Corned beef sandwich
Filled pita bread (ham, grated cheese & carrot)
Filled roll (tuna and salad)
Crackers & cheese
Fruit scone
Toasted cheese fingers
Cold pizza
Rich dish
Pasta salad
Rice cake with toppings

Group 2: Fruits & Vegetables

Orange or mandarin
Banana
Apple
Grapes
Plums & apricots
Strawberries & kiwifruit
Carrot & celery slices
Fruit salad
Dried fruit & nuts
Kumara
Watermelon or rockmelon
Cherry tomatoes

Group 3: Others

Yoghurt
Hard boiled egg
Fruit jelly
Mini-muffins
Plain biscuits – fruit fingers
Plain biscuits – digestives
Muesli bar
Popcorn

Tips for healthy lunches

1. Base lunches around sandwiches, i.e. bread with filings, plus fruit and/or vegetables. Try different breads such as French stick, wholemeal pita, rolls, flat bread, panini, naan and English muffins. Choose fruit and vegetables that are fresh and in season.

2. Concentrate on savory fillings for sandwiches; cold meat, cheese, tinned fish, peanut butter, hummus, grated carrot, lettuce, tomato and other salad fillings are all good choices. Try to keep sweet sandwich spread to no more than once a week.

3. Keep food items small and manageable. Bite sized sandwiches and muffins, fruit cut into small pieces, vegetables sticks and cherry tomatoes are more likely to be eaten than larger food items.

4. For the non-sandwich eater try left over pizza, cold pasta, salads, scones, crackers and cheese, wheat biscuits with spread or other cereal.

5. Include a frozen water bottle in the lunchbox over summer to keep food chilled and fresh. Insulated lunch boxes are also a good way to keep food cold.

Water and milk are the only drinks recommended for children. Sweet drinks such as soft drinks, fruit juice and flavoured milk are not recommended as they contribute to weight gain and tooth decay.

Although muesli bars appear to be healthy, many are too high in sugar and fat. Look for bars with less than 600kj and less than 3 grams saturated fat per serve. Unless your child is very active and not overweight, they should be occasional foods only. Remember, plain biscuits and dried fruit provide similar nutrients to muesli bars but cost less.

Makarewa School promotes and encourages healthy eating practices. Foods classified as “occasional” are not recommended in the school setting, including: chips, sugary fizzy drinks, pastries, large cookies, confectionery, large muffins and cakes.

For a copy of our Healthy Food policy please contact the school office.

Email your best healthy school lunchbox recipe to admin@makarewa.school.nz and we will include your suggestion in our school newsletter.

Click the picture above to go to the 5+ A Day website