Kerryn Boogaard Kerryn Boogaard
Beverly Goldsmith Beverly Goldsmith
Zoe Bingley-Pullin Zoe Bingley-Pullin

Winter Lunchbox Ideas to Pack a Healthy Punch:

Boost your family's health
By Expert Tips
Date: May 30 2016
Editor Rating:

With the cooler months approaching, now is the time to look after the families’ immune health with nutrient-rich lunch-box ideas to ward off the common cold. Kate Freeman, Cenovis spokesperson and nutritionist, shares some of their tips on packing healthy lunches for the whole family:

1. Stay organised

  • Write a lunch meal plan and stick to it when shopping. To make lunch prep as quick and easy as possible each day, prepare lunches at the same time as dinner and incorporate the leftovers into lunch meals wherever possible.
  • Get the family involved and encourage everyone to take responsibility for making healthy food choices for their lunches.
  • Cook in bulk and freeze: chicken and vegetable soups, stews, casseroles, slow cooker meals, curries, stir fries, quiches, and high fibre fruit muffins all freeze well.
  • Cut up vegetable sticks in advance: carrots, celery, and capsicum make great ready to go lunch box snacks.

2. Incorporate seasonal foods

Incorporating apples, pears, pumpkin and other seasonal fruits and vegetables into lunchboxes is a great way to mix up the routine, and introduce variety.

  • Oranges, pineapple, kiwi fruit, and strawberries are a rich source of Vitamin Cs, and make for an easy and nutritious companion to lunch meals. 
  • Pack cooked carrots, pumpkin, and sweet potato for lunch - great source of Vitamin A to help support the immune system and fill you up.

3. Winter lunch snack ideas

  • Kale chips: spray kale lightly with olive oil and season lightly with sea salt and cumin. Bake in the oven for 10-15 minutes until crispy.
  • Winter dip: mix avocado, lemon juice, and a sprinkle of salt and pepper to accompany lunch box vegetable sticks.


With almost 11 years’ experience in the nutrition and health industry, Kate Freeman, is a highly sort after Registered Nutritionist and owner of a private nutrition practice in Canberra, Australia – The Healthy Eating Hub.

Share This Tweet This Email To Friend
Recent Comments
0 Total Comments
Post a Comment
* your email address will not appear

Please enter the word you see in the image below:

Post a Comment
* your email address will not appear

Please enter the word you see in the image below:33343

Your Comment has been posted
Related Articles
The UK's leading baby and child nutrition expert gives her…
Read more
The UK's leading baby and child nutrition expert on what…
Read more
Motherpedia cover-2

Win 1 set of a 4-book hardcover illustrated boxed set
Barbara Murray’s new 4-book Sound Stories is perfect for parents and educators and could assist with NAPLAN results

Motherpedia cover (4)

Where to celebrate Oktoberfest Australia
Get ready for this celebration!

Vtech giveaway motherpedia

Win 1 of 3 VTech Toys Pack Giveaway
Playtime is so much more with VTech


Win 1-of-3 Trolls Prize Packs Giveaway
Let's get artsy with the Trolls!

Motherpedia cover-4

A Fortnight of Foodie Experiences at East Village
A taste of East Village. What's in it for me?

Globber my too fix up cover

We Try: Globber My TOO Fix Up
A scooter that grows with your child

Throw a winning cricket pitch

3 Steps to a Winning Backyard Cricket Pitch
Ex-Adelaide Oval legend curator Les Burdett shares his tips for getting your backyard cricket pitch test match ready this summer

A bike that follows your kids life cycle - motherpedia - cover

A Bike That Follows Your Kids Life Cycle
Check out the Bunzi 2-in-1 gradual balance bike!

Motherpedia cover

The Little Creators Project
We are coming to Darling Quarter!

Motherpedia cover

5 Fabulous Event Ideas…
Here are tips to help you out!

Motherpedia cover (2)

Make a big difference…
This is Australia’s largest tree planting and nature planning event!

Motherpedia cover (1)

Escape Winter and Giddy…
Are you ready for some good music, Australia?