PACKING a lunchbox for kinder, school or work can be particularly challenging as the weather gets colder.
Swan Hill District Health’s health promotion officer Bronte Rayner said it was important to pack a lunchbox that was going to fill you up with energy to get you through the day.
“A great way to do this is to pack a lunchbox that incorporates the five food groups,” she said.
“The five food groups include grains, vegetables, fruit, dairy and lean meats or alternatives.
“By including something from of each of these food groups, it will provide a range of nutrients including fibre, vitamins, minerals and protein.”
Ms Rayner told The Guardian there were many different ways to incorporate the food groups into your lunch box.
She said soup was a perfect option for colder weather.
“Soup can either be taken in a thermos to keep warm or heated up at lunchtime if you have the facilities available,” she said.
“Soup can be made in a range of flavours such as pumpkin, zucchini, and chicken and corn.
“It is also a simple meal to make at home and one that you can make in bulk.
“Cooking in bulk can be a budget-friendly way to save time and is a great way to prepare lunches for everyone in your household.
“Pack with a side of bread, bread rolls or even crackers for the kids to incorporate some grains along with your veggies and you are half way there, the best way to warm you up from the inside.”
Homemade pizza was also an option that could be eaten cold or warm.
“Pizza is also a great option as the whole family can add the toppings of their choice,” Ms Rayner said.
“To create a belly-filling pizza, it is a great idea to incorporate wholegrains through the base, some vegetables, protein such as chicken and cheese as a good source of dairy.
“This will ensure that your lunch will provide you with energy for the rest of the afternoon.”
Healthy snacks were important too, according to Ms Rayner, to get you through to lunch.
“Some easy to make snacks for all ages can include wholegrain biscuits and cheese, a piece of fruit or yoghurt,” she said.
“These snacks are great examples of healthy sources of dairy, fruit and wholegrains.”
Ms Rayner encouraged people to follow the “eatmovesmile” Facebook page for more healthy recipes and meal tips at www.facebook.com/eatmovesmileshdh
