Packing a Nutritionally Balanced Lunchbox
with Naturopath Georgia Harding
Meet Georgia Harding, naturopath, author, mother and passionate health educator. She is the founder of Well Nourished where she shares fad-free health advice and easy to make, nourishing recipes to support families to eat well consistently. She endeavours to simplify nutrition and make cooking healthy meals achievable for everyone.
Georgia is also committed to supporting the health of this generation and especially loves to help parents raise happy, healthy, wholefood loving kids via her podcast and program ‘Raising Well Nourished Kids‘.
At the heart of Well Nourished is the family membership and app —a versatile meal planning resource boasting over 950 easy, delicious, wholefood recipes, with new additions weekly. Complete with meal prep strategies, kitchen organisation tips, and unwavering support, it empowers individuals to maintain a nutritious lifestyle effortlessly. It's the ultimate support system!
Georgia’s Top 5 Picks for the Lunchbox
Spiral Rice Crackers
Crispy, crunchy and seed oil free, these are great with a dip and cheese.
Barbell Biltong
Bite-size pieces that are protein-rich and the ideal addition to a nutrient-dense lunchbox.
Eat To Live Buckwheat Cakes
Gluten and grain free, they make the perfect sandwich replacement and are delicious with tinned fish.
Blue Dinosaur Bars
Made with only five wholefood ingredients and gluten, dairy, soy and nut free, it’s the perfect allergy-friendly lunchbox treat.
Boulder Canyon Olive Oil Chips
A delicious and moreish recess snack made from only potatoes, olive oil and sea salt.
What to include in a “Well Nourished” lunchbox:
Here, Georgia shares with us her ideas for packing a nourishing, well-rounded lunchbox. It's simpler than you think. By prioritising a few key elements and embracing variety, you can ensure your child is fuelled for their day at school.
Let's break it down:
Fresh Fruit
Include one to two small servings of fresh fruit. It's a delicious and convenient way to add natural sweetness and essential vitamins to their diet.
Vegetables
Vegetables are nutritional powerhouses, providing fibre, carbohydrates for energy, and a host of vitamins, minerals, and phytochemicals. You can enhance the absorption of fat-soluble vitamins by pairing veggies with dips or homemade dressings. Whether raw or cooked, cater to your child's preferences to encourage consumption.
Unprocessed Protein
Make sure each lunchbox contains a source of unprocessed protein. Protein is vital for building cells, maintaining tissues, and supporting overall growth, learning and development. So try to include a variety of protein-rich foods to provide essential nutrients and promote optimal immune health and vitality.
Low Sugar, Whole Food Snacks
Avoid the pitfalls of processed snacks laden with sugar, unhealthy fats and additives by shopping for snacks from Part&Parcel. Or, perhaps invest some time each week to prepare homemade snacks using wholesome ingredients. Batch cooking and freezing options can streamline the process, making it easier to resist convenience foods.
Georgia has put together this FREE Nourishing Kids Snacks ebook to help you. Your kids are going to love these easy to make, nourishing sweet and savoury snacks.
Click HERE to download it.
By focusing on these essentials and embracing homemade goodness, you can make lunchboxes that nourish your child's body and support their overall well-being.