The Healthy Kids Association (HKA), one of the main players in keeping kids healthy in Australia, has put together their Core 4 Plus 1 rule, which helps parents structure kids lunchboxes the healthy way and still keep them interesting.
The HKA Core Lunch plan suggests that lunches be nutritious and filling. So that is the first part of the “core”, or the basic lunch.
Then they suggest the “core snack” which would come from a variety of the five food groups. This is followed by the “core fruit” which is where it becomes interesting for us. They suggest that the fruit be low fructose, like fruit or mixed berries.
From there, there is the “core drink.” The HKA suggests a water bottle.
So how about this for an idea: Investigate the value of watermelon juice, made from pressed watermelon. A superfood, it provides a lot of beneficial nutrition for children’s body. Or, pack two! It is filling and comes in its own organic portable bottles. And obviously, you could still add that water bottle.
This is finished off with the option of having an extra core snack for “active kids” in need of more energy.