Lifestyle

Back-to-school lunches for kids

Annette Sym
Annette Sym Cade Mooney

THE holidays are over and school has begun again.

Normal routines have finally returned and even though most parents are relieved to have their children back to school, we are now faced with the hard task of what to pack in their lunchboxes. 

It can be difficult trying to think of healthy, convenient and delicious food for their lunches each day, plus what do you give them when they come home starving from school.

Unfortunately, there are too many little packets of this and that to put into the lunch boxes that are filled with sugar, salt and fat.

Most parents don't have the time to home bake but if you can allocate a bake day say once a month and make muffins, pikelets, cakes and my low fat corn chips your children will reap the healthy rewards and so will your budget.

You can freeze all these items except the corn chips, which will keep fresh for weeks in a well-sealed container.

Some other ideal snacks are rice crackers, yoghurt, fruit, dried fruit and, for the older kids, nuts.

If you don't have time to bake then take time to read the labels on some of the packets you buy and try to choose the lower salt and sugar varieties.

Dips with celery and carrot sticks are a great snack for kids at school or pack a salad but keep it cool in a special cooler bag.

Try to avoid giving your children too many sugary drinks.

When your hungry horde arrives home in the afternoon why not make a fruit smoothie for them or a bowl of high fibre cereal will fill their bellies.

You can't beat fresh fruit and with the wide variety available at this time of the year it is easy to tempt them.

I think making fresh fruit salad is so nice and more appealing, and if their piece of fruit is coming home in the lunch box then dicing the fruit may help tempt the little ones.

Eating habits are set in the first few years of life so if you encourage good healthy food then hopefully your children will take these habits into their adult life.

If your child is carrying excess weight then get them active, turn off the television and computer and get them outside.

Get them involved in some type of sport or go for a walk with them and you will find that with a healthy diet and exercise their weight will naturally balance out.

Annette's cookbooks Symply Too Good To Be True Books 1-6 are sold in all good newsagencies.

Visit Annette's website www.symplytoogood.com.au for more tips and recipes, and join Annette's Facebook page at Symply Too Good.


Muesli fruit slice: Recipe from Symply Too Good To Be True, Book 3

Makes 16 slices

  • 6 tablespoons (90g) Flora Light® margarine
  • ⅓ cup honey
  • 2 cups low fat muesli
  • 1 cup self raising flour
  • ⅓ cup brown sugar
  • ½ cup dried fruit medley mix
  • 1 egg white
  • cooking spray


Preheat oven to 180ºC fan forced.

In microwave melt margarine with honey.

In a large mixing bowl combine all dry ingredients.

Add margarine mixture and egg white, combine well.

Press into slab tin coated with cooking spray.

Bake 20-25 minutes or until golden brown.

When cool cut into 16 slices.

 

Nutritional Information

PER SERVE

 

 

FAT

TOTAL

3.2g

 

SATURATED

0.6g

FIBRE

 

1.4g

PROTEIN

 

2.2g

CARBS

 

26.7g

SUGAR

 

14.9g

SODIUM

 

102mg

KILOJOULES

 

597 (cals 142)

GI RATING

 

MEDIUM

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Dietitian's Tip: This slice is an excellent snack for people with diabetes.

Topics:  annette sym back to school easy eating recipes



DNA to play key role in bestiality court case

Reece Parke gives the middle finger as he is led into the police station.

Court waiting for test results before proceeding

Bluesfest director: Nobody knows why Neil Young cancelled on us

Neil Young  (Photo by Rich Fury/Invision/AP)

Director of Bluesfest seemingly throws some shade at Neil Young

Funding for our public reserves available

Public reserves could receive funding under a state government intiative.

Public reserve managers encouraged to apply for share of $15 million

Local Partners

Sir Elton John coming to Mackay: What you need to know

MACKAY will play host to one of the world's biggest superstars Sir Elton John later this year.

MAJOR ANNOUNCEMENT: Global superstar to rock Mackay in 2017

A major concert is set to rock Mackay this year.

Mackay, Cairns to host world's biggest superstars Sir Elton John

Robert Irwin introduces Jimmy Fallon to wild guests

Robert Irwin introduces Tonight Show host Jimmy Fallon to a cuddly sloth.

ROBERT Irwin continues Steve's legacy.

MOVIE REVIEW: Trespass Against Us a 'tender' crime film

Michael Fassbender and Brendan Gleeson in a scene from the movie Trespass Against Us.

Tough British film about criminal clan proves touching

Crocodile, hippo fears as I'm A Celeb filming hit by flooding

Flooding hits the set of I'm A Celebrity ... Get Me Out Of Here!

Fears crocodiles and hippos could infiltrate I'm A Celeb camp

Calling all playwrights to compete in Hot Shorts

A Midsummer Night's Dream, a Drill Hall Theatre Company Production. Performer Ben Morrisey pictured at The Mullumbimby Drill Hall. Photo Patrick Gorbunovs / The Northern Star

The Drill Hall Theatre's biennial short play competition is on again

Bluesfest director: Nobody knows why Neil Young cancelled on us

Neil Young  (Photo by Rich Fury/Invision/AP)

Director of Bluesfest seemingly throws some shade at Neil Young

Popular island resort sells to loaded international investor

OUR PICK: Chris Foey's colourful shot of one of Gladstone's great tourism hot spots, Heron Island.

International investor snaps up piece of Gladstone paradise.

Potential home buyers punished for doing the 'right thing'

Should I go to university or buy a house?

Proposed $21 million airpark in holding pattern

A front view of the proposed new aviation museum at Evans Head.

Late businessman's dream on hold ... for now

Clarence River island paradise selling for $5M

Former Ballina councillor Margaret Howes is selling her island getaway.

GALLERY: Tropical getaway with beaches and airstrip put on market.

Bidding could start at $1.4M for sought after property

Farrell McCrohon's Jojo Newby rides on a property recently listed at Buccarumbi

One of largest rural properties on market to go under hammer today

Ready to SELL your property?

Post Your Ad Here!