Keeping little bellies fuller for longer with an appealing variety of food at school doesn't have to be hard for mums and dads.
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And variety in a lunch box is the key, says accredited practising dietitian Lisa Donaldson.
Ms Donaldson, a spokesperson for the Dietitians Association of Australia, said it was important to pack a variety from the five food groups.
"Limit the amount of pre-packaged foods in a lunchbox and opt for a variety of fruits and vegetables," she said.
And getting the kids involved in putting together their own school lunches could be a way to create interest and excitement around eating.
"Whether it be crunchy, cooked, raw or stewed - try a variety of textures. A cooked carrot may get refused at the dinner table but can make a terrific dipping stick with hummus, or a great sandwich filling when grated."
Ms Donaldson said foods that were rich in protein and healthy fats would keep little bellies fuller for longer.
"Try packing a cold chicken drumstick, some seeds, yoghurt, avocado or some cheese," she said.
And getting the kids involved in putting together their own school lunches could be a way to create interest and excitement around eating.
"Planning ahead, and choosing healthy options that your kids enjoy, can be a great way to promote positive lunchtime choices," Ms Donaldson said.
A healthy school lunch generally consists of a main item (eg sandwich/ wrap/soup/pasta with veg), a fruit/vegetable snack (apple/in season fruit, veggie sticks, side salad), a second snack (reduced fat yoghurt, wholegrain crackers with cheese) and a drink (water or plain milk).
"Always try and pack a dairy option; in the warmer weather pack an ice brick to keep these items cool," she said.
Tips include:
1. Sandwiches: vary bread and fillings. Alternate multi-grain or wholemeal rolls, wraps and bread and store leftovers in the freezer. Cut sandwiches into shapes such as squares or triangles or, for a bit of fun, try a large cookie cutter.
2. Nibble mixes for busy kids - popcorn, dried fruit, seeds or cubes of low fat cheese and grainy crackers.
3. For an easy snack, cut raisin bread or fruit loaf into quarters.
4. Pack crunchy veggie sticks such as carrot and capsicum with hummus and tzatziki.
