SPOTLIGHT ON.... LUNCHBOXES

We find lunchboxes and foods an ongoing topic in early childhood education - especially with children who might have sensory aversions to certain foods (think fussy-eaters - usually the issue is around the texture of the food, rather than the taste). It's also important to remember that sometimes, we just simply do not like a particular food; its true for us, and for children. You couldn't pay me enough to eat an eggplant! So, I've compiled a list of tips to help your child embrace their lunchboxes and develop a healthy relationship with food.

1- Get them involved. Children between 4-6 are looking for ways to hold autonomy over their lives. Helping them choose and prep their own lunch is a great way for them to feel ownership over their lunch and usually leads to the child being more willing to eat it. They can also be involved in making dinner. There are plenty of child safe kitchen options (you can even buy safe knives). It may take a little longer than usual, but that time invested into your child is what they need. 2-Choices - Let them feel like they are choosing what they will eat. Some children simply need you to offer two things. For example, when deciding on a snack for munch & crunch, you can ask if they would like to take a banana or a carrot 3 - Containers - Make sure your child can easily open their lunchbox and any other containers going with them. If it's too hard, they may simply put it back and not eat it. Bento style lunchboxes are great for this as the mechanisms are usually straightforward and they only need to open the one lid. It's also great for the environment! 4 -Consider the food groups - serving suggestions around the amount of grains, proteins, fruits and veggies ect are a easy way to determine what a holistic, energy-filled lunchbox would look like. Remember, if your child feels hungry or tired because they are eating 'filler foods' they are not going to be in the right mind space to learn, socialise or regulate their emotions. 5 - Make it fun! Grab some cookie cutters and turn their sandwiches and fruit into different shapes. Draw pictures in the flour on the countertop when baking. Take lunch outside and have a picnic in the garden. Give them positive experiences to associate with food 6 - Create a veggie garden - this is a wonderful way to get your children to develop healthy habits - its amazing how many children we've seen come through our doors over the years that refuse veggies at home, but will happily eat them straight from the veggie patch at preschool. It doesn't even have to be a big plot - carrots, peas, tomatoes, strawberries and nearly any herb are happy to be grown in pots (though may require more watering). 7 - Filler Foods - this is the term used for foods that might make us feel full after we've eaten them, but generally lead to us being hungry again in an hour. This is because they don't really contain anything our body actually needs. Think about most cereals, white bread, chips, biscuits, chocolate - fine as a little treat when they get home, but not going to help them while they are at school. These foods won't provide your child with the nutrients and energy they need, and can result in low moods, behavioural problems and health issues further down the road. We understand a lot of children would happily choose a bag of chips over an apple, and that sometimes it's easier to do that, but we as the adults have to consider what this will look like long term. One trick is to consider the colour of the foods in their lunchbox when you view them altogether. It is mostly bland, whites and beiges? Or is it a rainbow of different coloured foods? The more colour variety in your diet, the better! 8 - PREP! If the morning is too busy, make lunches the night before. As long as your container is airtight, the foods will be fine. There is a wealth of meal prep ideas online, for breakfast, lunch and dinner, for the night before or to freeze months ahead. Zucchini slice, veggie muffins, scrolls ect all freeze well. 9 - The most important factor in what your child chooses to eat is you. If you want your child to eat all their veggies at dinner, then so do you! If you want them to choose that apple over the packet of chips, then you choose the apple too. That's why you will often see the educators eating their food with the children, discussing our healthy choices and role-modelling trying different kinds of foods. We know they are watching us for guidance, so it's on us to model healthy eating habits.