Back to school or work can be a stressful time for moms and many of us who struggle to find simple lunch ideas.  This helpful guideline will definitely come in handy. Let me know some of your favourites:

Depending on age, a lunchbox should include the following:

– At least 2 pieces of fruit (fresh, dried or tinned)

– At least 1 serve of dairy food such as yoghurt, milk or cheese

– At least 3-4 serves carbohydrate-rich foods such as breads, crackers, wholegrain muffins and fruit based bars, pasta, etc.

Some healthier, interesting ideas

• Bagel with low fat cream cheese, tomato and cucumber slices
• English breakfast muffins with tomato and cheese
• Pita bread with a filling.
  • Chicken cubes mixed with grated carrot, cubed peppers and lite mayonnaise is always a winner. Or steak stripes stir fried with mixed pepper strips and baby spinach
  • Fillings can be made t he night before and filled on that morning
• Provita  with peanut butter or cheese spread
• Wholewheat mini pizza with cheese and pineapple
• Boiled egg mayo sandwich
• Whole wheat mini rolls
  • Cheese and tomato
  • Chicken mayo
  • Steak roll
  • Tuna roll
• Sweetcorn fritters with low fat cottage cheese
• Cold pasta spirals.
  • Mix with chicken, sweetcorn and rosa tomatoes
  • Tomato based pasta sauce with lean sausage pieces
  • Pink salmon, lite mayo, cucumber cubes

Sandwiches with various fillings such as:

• Dairy options: cheese, low fat cream cheese,  low fat cottage cheese
• Lettuce, grated carrot, tomatoes, peppers, cucumbers
• Peanut butter
• Tuna mayo sandwiches
• Chicken sandwich (can use leftover chicken from the night before)

Snacks

Chop up raw veggies and serve with an accompanying dip

• Veggie sticks ideas: Carrots, peppers, celery sticks, cucumber sticks, baby tomatoes,
• Dips: hummus or cottage cheese. Plain low fat yoghurt.
• Breadsticks, grissini sticks or wholemeal crackers
• Oat or whole wheat based breakfast bars with low fat fruited or smooth yoghurt

Fresh, dried or tinned fruit or fruit salad – bananas, fresh fruit,

• sultanas, dried apples or apricots
• fresh or dried berries
• mini grain and fruit based bars
• Plain popcorn
• Fruit muffins or fruit loaf (make with whole wheat flour)
• Cheese sticks
• Yoghurt

Hint: freeze yoghurt overnight to prevent bacterial growth (can be eaten as a frozen yoghurt in summer)

• Sultana and peanut mix or mixed nuts
• Creamed rice with fruit mini pudding
• Hard boiled egg
• Whole grain scones or whole wheat muffins with cheese/ spread

Drinks

Water or Iced tea