Creating a healthier lunchbox is easy with Healthy Harold’s help

Hey, friends! Healthy Harold here – your favourite long-necked lunch expert!

“Hmm … what should I pack for lunch today?” I wondered, staring into my fridge.

My tummy was already grumbling and I needed something delicious and nutritious to keep me going all day.

I grabbed a white bread sandwich with chocolate spread and a bag of chips.

But just as I was about to put them in my lunchbox, I remembered something important I’d heard about recently – Go, Grow and Glow foods! These foods give us energy to go, help us

grow bigger and stronger, and make us glow and feel great. If I wanted to be my best for the whole school day and not turn into a sleepy giraffe by lunchtime, I needed to make some healthier swaps!

First I thought about GO foods – foods that give me long-lasting energy. My white bread sandwich would give me a quick burst of energy, but I’d probably feel tired before recess. Instead, I swapped it for a wholegrain sandwich with chicken. Whole grains, like wholemeal bread, brown rice, and wholegrain crackers, keep me going for much longer – just what I need for running around at lunchtime! To add even more energy, I packed a banana – a great snack with lots of great vitamins and minerals to help me power through the afternoon.

Next, I needed some GROW foods – foods that help my body get bigger and stronger. The chocolate spread was tasty, but it didn’t have the protein my muscles and bones needed. So I added a slice of cheese to my sandwich and grabbed a boiled egg. I also packed some yoghurt for extra calcium to keep my bones strong. These foods would help my body grow, giraffes need long legs and necks to reach the tallest leaves, you know!

Finally, I needed something to help me GLOW – foods that make my skin, hair and mood shine. I looked at my bag of chips … yummy, but not exactly filling or full of vitamins. Instead, I grabbed a juicy orange and a handful of crunchy carrots. Carrots are my favourite and would give me that satisfying crunch, but with way more benefits. I even added a small handful of dried chickpeas, full of healthy fats that help keep my brain sharp.

A simple swap, and now I had a meal that would keep me full, strong, and happy all day!

At lunchtime, my friend Joey sat next to me, munching on a chocolate bar.

“Harold, why are you eating carrots instead of chips?” he asked.

I crunched into a carrot and grinned.

“Because they help me glow!” I said. “And my sandwich will keep me going all day, instead of making me crash out like a tired giraffe.”

Joey looked at his chocolate bar.

“So … if I swapped this for a piece of fruit, I’d have more energy for soccer later?”

“Exactly!” I said. “And you don’t have to give up chocolate forever. Chocolate can help to make you feel happy. You can still have a little treat sometimes, just not all the time.”

Joey thought about it, then reached into his bag and pulled out an apple.

“Okay, I’ll try it!” he said.

I smiled. A simple swap can make all the difference.

Next time you’re packing lunch, ask yourself: Do I have Go, Grow and Glow foods? A balanced lunch helps you run faster, think smarter, and feel better.

Now, I’ve gotta run – literally. A giraffe’s gotta keep these long legs moving! Keep making healthy choices, and I’ll see you next time.

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Did you know that Life Ed and Woolworths are searching for Australia’s Healthier Lunchboxes?

From now until 28 February, parents can simply snap and submit a photo of their child’s healthier lunchbox for an opportunity to win from a record prize pool worth $18,000. PLUS if when a child’s lunchbox wins, their school does too! For more information visit: lifeed.org.au/healthierlunchboxes