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Feed them right from the start


How I help parents send a Healthy Lunchbox

Posted by Mandy Sacher on February 15, 2021

Posted by Mandy Sacher on February 15, 2021

With 40% of children’s school nutrition coming from junk food and over a 1/4 of Australian children being overweight or obese, establishing healthy eating behaviours from a young age is really important. I was honoured to be interviewed by ABC News about this issue, and wanted to share it more widely for those who missed it.

There is often a misconception that healthy food is too expensive for the average school or childcare budget and that kids won’t enjoy it. The Wholesome Child Nourish Program, a comprehensive nutrition solution for early learning centres, proves otherwise. Last night Journey featured on the ABC News, showcasing their children gobbling up veggies and our wholefood recipes.

Many of these children come from different cultural backgrounds, having only been exposed to a limited range of foods. However, with repetition, role modelling and food education (we educate the centre managers, chefs and educators on how to encourage healthy eating behaviours) the children soon adapt to the new foods – and thrive on them! And the programme does not blow their budget.

There are plenty of affordable options that are easy-to-achieve, and children’s taste preferences really are shaped in childhood. That’s why I am so passionate about offering a child care program and providing resources and education for time-poor parents who need better alternatives to feed their families.

To read the full article, click here.

Refer your childcare centre here.




HERE ARE MY TOP TIPS FOR BUILDING A HEALTHY LUNCHBOX:



Don’t forget Protein

This is one of the most rejected food groups by children. Protein is important to keep them satiated and they won’t reach for the sweet treats to fill them up. Other than meat, there are great Protein options you can include in their lunchboxes:


  • Chickpeas – made in pancakes or roasted
  • Black Beans
  • Hard boiled eggs, frittata
  • Seeds

Need some inspiration? Purchase, 4 ingredient snack pack for recipes.



Send in the LEFTOVERS


I often make extra at dinner time, to pack cold or warm in the kids lunch boxes. Some of my go-to meals…



When in doubt, add veggies

Whether your child has a Bento style lunchbox or not, if you’ve got a spare compartment or need to send more food, send veggies – freshly cut or steamed, know your kids favourites, and send as many vegetables as you can. When they aren’t eating veggies, I recommend boosting foods they will eat with veggies wherever possible.




Boost the classics




If you send…


  • White bread, swap for an organic wholemeal roll or loaf. Sign up to the Wholesome Child Academy for access to my free shopping course where I cover the best breads.
  • Vegemite Sandwich, BOOST with healthy fats by adding Avocado
  • Jam Sandwich, try swap regular jam with Chia Jam or combine with a protein source such as cream cheese
  • Honey Sandwich, add Tahini, it’s a good source of protein and minimal taste adjustment



Need more advice? Keep watching my social channels for more tips and tricks. Don’t hesitate to reach out if you have any additional questions.

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