sandwich boredom? - goodhabitsforlife.act.gov.au · • falafels with pita bread chips: grains...
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My Healthy Lunchbox
Healthy Lunchbox tips…
Sandwich Boredom?
When packing a healthy lunchbox, make sure you include a go food, a grow food and a glow food.
GO foods include the bread and cereals food groups, GO foods contain carbohydrates that provide energy to walk, run, dance, play and help with concentration at school.
GROW foods include the meat, meat alternatives and dairy foods, GROW foods have protein to grow strong bones and muscles, calcium for strong teeth and bones and iron for strong blood.
GLOW foods include fruits and vegetables, GLOW foods contain vitamins and minerals for glowing skin, shiny hair, strong nails and to fight sickness.
Reinvent the sandwich — why not try:
• Wraps
• Pita pockets
• Corn/rice thins
• Crackers
• Lebanese bread• Bread roll
More information on Fresh Tastes
www.act.gov.au/[email protected]
Give the sandwich free lunchbox a go:
• Leftovers
• Frittata
• Vegie pikelets/fritters(eg. zucchini, corn andcarrot)
• Rice paper rollsor sushi
• Vegie sticks withcheese and crackers
• Savoury muffins
• Homemade pizza
• Rice, pasta, chickpeaor cous cous salad
• Vegie stickswith dip
• Roast veggies
• Falafels with pitabread chips
Gra
ins
Fru
itS
na
cks
Cho
ose
mos
tly w
hole
grai
nop
tions
. The
slo
w r
elea
se
ener
gy w
ill p
rovi
de
nutri
ents
for
conc
entr
atio
n in
the
clas
sroo
m a
s w
ell a
s lo
tsof
ene
rgy
for
pla
ytim
e.
Pro
tein
Incl
ude
mea
t/m
eat
alte
rnat
ives
tha
t ar
e no
t
pro
cess
ed. P
roce
ssed
m
eats
suc
h as
dev
on,
chic
ken
loaf
and
sal
ami
are
ofte
n hi
gh in
fat,
sal
t an
d lo
w in
nut
rient
s.
Veg
ies
Alw
ays
add
veg
ies
to
the
lunc
hbox
to
mak
e su
re y
our
kid
s ar
e ge
ttin
g al
l the
nut
rient
s th
ey n
eed
. Ad
d g
rate
d
vegi
es t
o sa
ndw
iche
s or
veg
ie st
icks
to
mun
ch o
n.
Incl
ude
a p
iece
of f
ruit
ever
yday
. The
y ar
e fu
llof
vita
min
s, m
iner
als,
fibre
and
mor
e!Tr
y cu
ttin
g fr
uit
into
bite
siz
e p
iece
s or
mak
ing
frui
t sa
lad
.
Hea
lthy
snac
ks h
elp
kid
s re
fuel
bet
wee
n m
eals
. Th
e he
alth
iest
sna
cks
are
bas
ed o
n fr
uits
,ve
geta
ble
s, d
airy
and
who
legr
ains
.
Who
legr
ain
wra
p
Who
legr
ain
brea
d
Who
legr
ain
crac
kers
Bro
wn
rice
Who
legr
ain
past
aB
oile
d eg
g
Low
-fat
che
ese
Hum
mus
dip
Tuna
Lean
chi
cken
bre
ast
Lefto
ver
vege
tabl
es
Car
rot s
ticks
Cel
ery
stic
ks
Lett
uce
Sal
ad
Gra
pes
Cut
ora
nge
wed
ges
Str
awbe
rrie
s
Ban
ana
App
le
Che
rry
tom
atoe
s
Low
-fat
milk
Pot
ato
Low
-fat
yog
hurt
Uns
alte
d po
pcor
n
My
hea
lth
y lu
nch
box
Mix
and
mat
ch a
food
from
eac
h fo
od g
roup
to
mak
e a
heal
thy
lunc
hbox
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ustr
alia
n C
apita
l Ter
rito
ry, C
anb
erra
| w
ww
.hea
lth.a
ct.g
ov.
au |
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uiri
es: C
anb
erra
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r 13
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