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  3. Healthy Food video guide

How to make healthy food quick and easy

2-8 years

Making quick easy healthy food doesn’t have to be hard. Watch these five short videos for great lunch ideas and top tips for getting children interested in healthy food. See how different families prepare healthy lunch boxes, meal plans and shopping lists together.

Preparing lunches ahead: wraps


This family plans ahead and makes a few days worth of wraps for lunch boxes. Children help with mixing healthy fillings, folding the wraps and packing things away. Everyone works together to make it quick, easy and yummy.


Preparing healthy lunches ahead: sandwiches and leftovers


Planning and cooking ahead makes for quick easy lunch boxes on busy school mornings. Children get involved in coming up with healthy lunch ideas. They make interesting sandwiches to freeze, portion out pancakes, prepare leftovers and learn about healthy food.


Preparing lunches ahead: mealtimes


Why not do tomorrow’s lunches as you do today’s dinner? When this family does vegies for dinner, they cut up extras for quick easy lunch box snacks. Healthy food is a team effort as children help with peeling, counting and sorting vegies.


Making a meal plan and shopping list


A quick easy meal plan and shopping list can save you money, time and stress. This video shows how children can help with healthy food planning and work on literacy skills at the same time. Getting kids involved makes them feel good too!


Getting children to help with a healthy shopping list


If you run out of something, why not ask your child to add it to a shopping list? In this video, a brother and sister help with the list, which gets them involved in healthy food planning and gives their parents the chance to get on with other things.

Explore other parts of our Getting Kids into Healthy Food video guide for more tips and ideas about how to make healthy food quick, easy and a fun part of family life.

Useful websites

Shopping on a budget
Dietitians Association of Australia – Healthy eating on a budget
The Dietitians Association of Australia (DAA) is the peak body of dietetics and nutrition professionals in Australia. This webpage has information and tips on buying and preparing delicious healthy food on a budget.

Healthy Kids – Buying on a budget
This NSW Government website has tips and ideas for buying healthy food on a budget.

Shopping lists and meal planning
Eat for Health – Tips for eating well
The eatforhealth.gov.au website explains the latest Australian Dietary Guidelines. This section has lots of tips for eating well, including articles on meal planning, food shopping and adding variety to your diet.

Planning with Kids – 10 reasons why you should menu plan
This parenting blog is written by Nicole Avery, a mother of five. She shares tips and tricks on planning for busy families. In this entry, she shares 10 good reasons for menu planning.

Healthy eating
Tasmanian Government Department of Health and Human Services – Resources for parents
The Physical Activity and Community Nutrition Unit of Tasmania’s Department of Health and Human Services provides display kits, information and handouts for parents on lunchbox ideas, healthy snacks, healthy drinks and more.

Eat for Health – The guidelines
This section of eatforhealth.gov.au explains how the Australian Dietary Guidelines provide the scientific evidence for healthier Australian diets and help you make decisions about healthy food.

Heart Foundation – Healthy eating
The Heart Foundation is a charity dedicated to saving lives by making a difference to the heart health of all Australians. This healthy eating page links to food and nutrition facts, tips and advice for families.

Parents’ Voice – Healthy lunch box
Parents’ Voice is an online network of people interested in helping Australian children eat more healthy food and do more physical activity. This page has tips for healthy school lunches, including preparing food and saving time.


How to help your child make healthy food choices

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Raising Children Network is supported by the Australian Government. Member organisations are the Parenting Research Centre and the Murdoch Childrens Research Institute with The Royal Children’s Hospital Centre for Community Child Health.

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