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Peninsula Kids
Home»Health»How to bolster the mighty lunchbox
Health

How to bolster the mighty lunchbox

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Five foods you didn’t know were so important to support kids immunity

By Dr Joanna McMillan

This school term it is more important than ever before to maintain a strong immune system, so it comes as no surprise that 38% of parents say they are looking, or planning to look, for more products to support their child’s immunity now than a year ago, according to Bubs Australia. ^

Creating nutritious lunchboxes that the kids will consume isn’t as easy as it looks; it can sometimes be a challenge to consistently come up with new ideas that are practical and quick to make.

A healthy lunchbox contributes significantly to their overall nutrient intake; it keeps their energy levels up to be able to concentrate in class and give their all during sport, and it should be a fun, enjoyable part of the day, tucking into delicious foods.

Good nutrition is essential to support their immune function, helping them to ward off the frequent bugs that like to circulate around school age kids. This comes as new Bubs Australia research reveals that half of parents (49%) are concerned that their child would regularly get sick when they started school as they mix with their classmates. ^ ^

Many nutrients are needed by the immune system including vitamin C, vitamin D, iron and zinc. In addition, they need lots of different types of fibre to fuel a healthy gut microbiome as this collection of friendly bugs is key to good immunity.

Here are FIVE foods WHICH deliver these nutrients AND are fantastic lunchbox inclusions:

1. Berries

All types of berries, including strawberries, raspberries and blueberries, are rich in vitamin C and they are usually easy foods to get kids to eat. The fabulous red, blue and purple colours come from a group of natural plant chemicals called polyphenols. These, combined with the fibres in the berries fuel their healthy gut bugs, in turn supporting immunity. Pop them into a reusable container to snack on, blend them with milk or a dairy alternative to make a smoothie and pour into a thermos flask to keep cool, or add them to Greek yoghurt for a healthier flavoured yoghurt than bought varieties. New research reveals that half (51%) of parents agree that fruit and vegetable intake and a balanced diet are the most important factors in building their kid’s immunity. ^ ^ ^

2. Hard-boiled egg

Egg yolks are one of few foods that provide vitamin D. This vitamin is made in our skin on exposure to sunlight, but with such an emphasis on protecting kids from sun damage, many fail to make enough, and dietary sources become more important. For younger kids you can get cute little moulds for turning hard-boiled egg into fun shapes, while older kids may happily devour a plain boiled egg. Alternatively, mash with a little mayonnaise as a sandwich or wrap filling, or chop and mix into a pasta or brown rice salad.

3. Red meat

While I fully support the trend to eat more plant food, there is no denying that one of our best sources of both iron and zinc in the most absorbable form is red meat. For kids who have relatively big requirements for these minerals to support their immune systems as well as growth and development, giving them some red meat can really help. Always cook extra when having red meat for dinner and then slice the leftovers for sandwich or wrap fillings. Some kids may prefer a bento box style lunch keeping everything separate and slices of beef or lamb makes a perfect addition. Or, in winter, reheat a pasta Bolognese and pop it into a thermos container.

4. Wholegrains

Wholegrains are so often underestimated in terms of nutrition, simply being thought of as ‘carbs’. They are so much more and are some of our best sources of fibre: B group vitamins, a plant source of zinc and protein, and additional polyphenols. If your kids are used to only having white bread, gradually start to mix it up and get them used to wholemeal or wholegrain and if your kids are still young serve them these more nutritious breads right from the start. Try making wholemeal wraps as an alternative, or incorporate wholemeal pasta, brown rice or wholemeal couscous in a salad or thermos meal as above. You can also make homemade muffins or cookies using rolled oats and various wholemeal flours, or opt for an oat-based commercial muesli bar. The health star rating system can help to guide you to the healthier options.

5. Legumes (beans and lentils)

These are some of the most underused foods, yet most kids love them! Beans, chickpeas and lentils are amazingly nutritious providing both slow release, energy giving carbs, plant protein, a whole bunch of vitamins and minerals, as well as outstanding levels of fibre. Plus, they are family budget friendly. What’s not to love? Some kids might happily snack on a bowl of cold baked beans, or you can add canned beans such as borlotti or red kidney beans to soups in a thermos or a little box of pasta or rice salad. Hummus (made from chickpeas) is yum in a wrap or in a little container to dip brown rice crackers or carrot batons. Or add canned beans to a tuna mayo sandwich filling.


Bubs® Australia provides nutritional support to parents seeking to give their children a well-rounded diet full of important vitamins and minerals with a range of Organic Baby Food Pouches and new Vita Bubs™ range including Vita Bubs™ Vitamin C + Zinc specifically designed to support immune system health.

More information about the Bubs® Australia product range can be found at www.bubsaustralia.com.

^ Bubs® Australia surveyed 1,029 Australian parents with children under the age of 12 in October 2020. The research study was undertaken by independent market research company YouGov on behalf of Bubs® Australia.
^ ^ Bubs® Australia surveyed 1,029 Australian parents with children under the age of 12 in October 2020. The research study was undertaken by independent market research company YouGov on behalf of Bubs® Australia.
^ ^ ^ Bubs® Australia surveyed 1,029 Australian parents with children under the age of 12 in October 2020. The research study was undertaken by independent market research company YouGov on behalf of Bubs® Australia.

Peninsula Kids – Autumn 2021

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Have you seen our spring Things We Love giveaways in the winter edition of Peninsula Kids mag? Little Jellies Swimwear Assorted – Size 4 Bright. Bold. Bursting with personality. Little Jellies is the new Australian swimwear label on a mission to make water play safer and more joyful for little ones and a little less stressful for parents. The brand is redefining safety-focused swimwear for safe, active summers. Little Jellies caters to children aged 6 months to 6 years. The collection includes baby swimwear, rashies, sun tops, surf suits, mix-and-match separates, and bucket hats—each made with a snug-but-stretchy fit, UPF50+ sun protection, and quick-dry technology. https://www.littlejellies.com.au/ @little.jellies.swim We have a Long sleeve rash shirt in pink, briefs in purple, and yellow surfsuit all size 4 to give away valued at $139.85 **PLEASE NOTE ALL prizes must be collected from Peninsula Kids HASTINGS office. Winners will be notified by email. Please only enter if you can collect and make sure details are entered correctly so you don’t miss out!** 👉ENTER HERE VIA LINK IN BIO
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Have you seen our spring Things We Love giveaways in the winter edition of Peninsula Kids mag? LEGO Brick Like This! The LEGO® Group and Asmodee, a leading entertainment company specialising in tabletop games, have announced their second jointly-crafted board game. LEGO® Brick Like This! is a fun family party game where teams race to finish their LEGO® models. One teammate describes a LEGO® model while the other teammate builds it. Communication and collaboration are key in this fun and fast-talking LEGO® building party game! Work together in pairs to build your LEGO® model first! Can you build with your eyes closed? With one hand? How about talking without being able to say numbers or colors? No two games will be the same. Designed for ages 8+ (and perfect for creative adults too) and available from EB Games: RRP: $40.00. **PLEASE NOTE ALL prizes must be collected from Peninsula Kids HASTINGS office. Winners will be notified by email. Please only enter if you can collect and make sure details are entered correctly so you don’t miss out!** 👉ENTER HERE: https://peninsulakids.com.au/spring-2025-things-we-love-giveaway/
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Have you seen our spring Things We Love giveaways in the winter edition of Peninsula Kids mag? Mambo Australia Family Pack The Ultimate Family Spring Giveaway with Mambo! From bold-printed suitcases and insulated lunch boxes to roomy backpacks, comfy sandals and playful sunnies, this capsule has everything the family needs for their next holiday. Designed for boys and girls, with the apparel ranging in sizes 7-16 and footwear available in sizes 13-6, perfect for packing light and dressing right from head to toe. The prize pack will include the following for the winning family: 2 x each – backpacks (kids), water bottles (kids), lunch boxes (kids), pencil cases (kids), overnight bags (adult), hats (adult), beanies (adult), stubby holders (adult) valued at over $300. Selected products available from Big W. @mamboaustralia **PLEASE NOTE ALL prizes must be collected from Peninsula Kids HASTINGS office. Winners will be notified by email. Please only enter if you can collect and make sure details are entered correctly so you don’t miss out!** 👉ENTER HERE: https://peninsulakids.com.au/spring-2025-things-we-love-giveaway/
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Have you seen our spring Things We Love giveaways in the winter edition of Peninsula Kids mag? Plonkit The Plonkit solves an age-old Aussie problem – where to safely and conveniently “plonk” down your belongings when you’re outside. Made from recyclable plexiglass materials, it easily and securely connects to a glass fence, providing a sturdy place to plonk down all the essentials – drinks, sunnies, phones, snacks, speaker, sunscreen – with no worries. Functional and stylish, Plonkit helps you make the most of your balcony. Plonkit Balcony Table for framed glass fence RRP $199.00, with free shipping Australia-wide. https://plonkit.com.au/ @plonk.it **PLEASE NOTE ALL prizes must be collected from Peninsula Kids HASTINGS office. Winners will be notified by email. Please only enter if you can collect and make sure details are entered correctly so you don’t miss out!** 👉ENTER VIA LINK IN PROFILE.
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Have you seen our spring Things We Love giveaways in the winter edition of Peninsula Kids mag? LeapFrog LeapMOVE This one-of-a-kind gaming system combines education and entertainment with movement like never before, blending learning with motion via full-body gameplay! https://www.leapfrog.com/en-au/home **PLEASE NOTE ALL prizes must be collected from Peninsula Kids HASTINGS office. Winners will be notified by email. Please only enter if you can collect and make sure details are entered correctly so you don’t miss out!** 👉ENTER VIA LINK IN PROFILE.
1 week ago
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😂😂..go on, Dad. 🆗💻
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😂😂..go on, Dad. 🆗💻
1 week ago
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