Healthy Eating Habits

Could One More Vegetable Make a Difference?

When we think about healthy lunchboxes, fruit often gets the spotlight—but vegetables can sometimes be harder to include. Even small additions can help children eat more vegetables throughout the day.

Recent Australian research has highlighted that many children are not eating enough vegetables, and that school lunchboxes provide a valuable opportunity to help children build familiarity with vegetables throughout the day. Rather than aiming for a perfect lunchbox, adding just one extra serve of vegetables can be a simple and achievable goal for families.

Vegetables provide important nutrients that support children's growth, health and wellbeing. They also contribute fibre, which supports gut health and helps children feel satisfied throughout a busy school day.

Winter-friendly ways to add vegetables to the lunchbox

• Add grated carrot, lettuce, cucumber or spinach to sandwiches and wraps.

• Pack carrot sticks, capsicum strips or cherry tomatoes.

• Add corn kernels to a small container alongside lunch.

• Make savoury muffins or pikelets with grated zucchini, carrot or corn.

• Include homemade mini fritters or vegetable-packed sausage rolls.

• Use leftovers from vegetable-rich family meals to create easy lunchbox options the next day.

• Fill a thermos with homemade vegetable soup, pumpkin soup, minestrone or lentil soup for a warming winter lunch.

Winter can also be a great time to make use of leftovers from family meals. Vegetable-rich soups, pasta bakes, fried rice, frittatas and lentil-based dishes can all be packed into lunchboxes or thermos containers, helping children enjoy a nutritious lunch while reducing food waste and saving time for busy families.

One of the biggest challenges for many families is not knowing that vegetables are healthy—it's finding vegetables that children will actually eat in a lunchbox. That's why grated carrot, corn, savoury muffins, vegetable-packed baked goods and familiar family leftovers are often favourites. They're practical, affordable and generally well accepted by children.

Think "Plus One"

Instead of overhauling the entire lunchbox, try adding one extra vegetable each day. Children often need multiple opportunities to see, touch and taste new foods before they learn to enjoy them, so regular exposure can help build confidence and acceptance over time.

A balanced lunchbox that includes vegetables alongside foods such as wholegrain breads, dairy foods, eggs, lean proteins and fruit can help fuel children for learning, play and concentration throughout the school day.

This week, why not challenge your family to add just one extra vegetable to the lunchbox each day? Small changes can add up to healthy habits that last a lifetime.

Brainfood: A Small Snack That Supports Big Learning

Why Brainfood Matters

Many schools include a daily Brainfood break, where students enjoy a small snack between breakfast and recess. Brainfood is designed to help children maintain their concentration, energy and focus throughout the morning while also encouraging regular fruit and vegetable intake.

Unlike recess or lunch, Brainfood is intended to be a simple fruit or vegetable snack. This gives children an extra opportunity to enjoy fresh produce during the school day and helps build healthy eating habits over time.

What makes a good Brainfood snack?

Brainfood should be:• Fresh and easy to eat• Quick for children to finish during class time• A fruit or vegetable

Some winter-friendly Brainfood ideas include:• Mandarins• Oranges• Apples• Pears• Bananas• Kiwi fruit• Carrot sticks• Cucumber sticks• Cherry tomatoes

Choosing seasonal produce where possible can help keep costs down while providing plenty of variety throughout the school term.

Tips for busy mornings

We know mornings can be hectic! A little preparation can make Brainfood easy:

• Wash and prepare fruit and vegetables the night before.• Keep easy-to-pack winter fruits such as mandarins, apples and pears on hand.• Store cut fruit or vegetables in small containers in the fridge ready for lunchbox packing.• Choose seasonal produce where possible, as it is often more affordable and readily available.

What about other snacks?

Foods such as yoghurt, rice crackers, muesli bars and other packaged snacks can still be enjoyed as part of recess or lunch. Brainfood is simply a dedicated fruit and vegetable break that helps children develop positive eating habits and supports their learning throughout the school day.

By packing a small serve of fruit or vegetables for Brainfood each day, you are helping your child fuel their body, support their concentration and build lifelong healthy habits.