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A dietitian has revealed how a few simple lunchbox tweaks can save your child as much as 55 grams in added sugar during their school day.

Susie Burrell, from Sydney, shared a picture of two nearly identical lunchboxes – but one of the boxes has 75 grams of sugar, while the other has 20 grams.

Both boxes come complete with a bar, cookies, yoghurt, fruit and juice box, but one uses no added sugar, wholegrain and more natural options.

A dietitian has revealed how a few simple lunchbox tweaks can save your child as much as 55 grams in added sugar during their school day (Susie Burrell pictured)

A dietitian has revealed how a few simple lunchbox tweaks can save your child as much as 55 grams in added sugar during their school day (Susie Burrell pictured)

Susie Burrell, from Sydney, shared a picture of two nearly identical lunchboxes - but one of the boxes has 75 grams of sugar (top), while the other has 20 grams (bottom)

Susie Burrell, from Sydney, shared a picture of two nearly identical lunchboxes – but one of the boxes has 75 grams of sugar (top), while the other has 20 grams (bottom)

‘Simply choosing no added sugar kids’ yoghurts makes such a big difference,’ Susie told FEMAIL, adding that she loves the Tamar Valley kids’ yoghurt tubes.

‘Then, opt for wholegrain snack bars with less than five grams of added sugar like Carman’s Kitchen Aussie Oat Bars.

‘You should also stick to one packages sweet snack like a cookie and try and make it a lower sugar option.’

The dietitian recommends fresh fruit instead of dried where possible, and low sugar fruit drinks like Golden Circle’s new Refreshers.

‘You should also look to include veggies as well as fruit, and include one treat option to keep them interested,’ Susie added. 

Susie recommends you always include fruit, veggies, dairy, protein and something 'yummy' like a homemade bliss ball to keep them interested (a healthy lunchbox pictured)

Susie recommends you always include fruit, veggies, dairy, protein and something ‘yummy’ like a homemade bliss ball to keep them interested (a healthy lunchbox pictured)

When it comes to building the perfect lunchbox, the dietitian has a few tried-and-tested tips that she uses with her own kids.

‘Swapping staples such as white bread, snack bars and high sugar fruit drinks for more nutritious options like wholemeal bread, wholegrain snack bars and low sugar drink options makes for a much more balanced and nutritional lunchbox,’ Susie said. 

‘And if you still want to make sure that they get excited about their lunch, one of the easiest ways to make it more appealing is to mix up as many shapes and colours as you can – think brightly-coloured veg sticks, chopped fruit, cubes of cheese and sandwiches cut into different shapes.’

Susie recommends getting kids ‘involved’ with their lunchboxes as much as possible, by letting them pick something they want to include in it and letting them decorate and customise their lunchbox with stickers and art.

‘One of the most budget-friendly and easy ways to get kids involved with their lunches is by home baking,’ she said.

‘Try making a batch of mini fruit muffins or banana bread every few weeks and freeze so you always have a yummy, nutritious, budget-friendly snack ready to go.’ 

'Stick to a wholegrain sandwich or wrap, a fruit, a vegetable, a dairy and a treat and you'll always be on the right track with a tasty and nutritionally-balanced lunchbox,' Susie said

‘Stick to a wholegrain sandwich or wrap, a fruit, a vegetable, a dairy and a treat and you’ll always be on the right track with a tasty and nutritionally-balanced lunchbox,’ Susie said

Susie’s four-step formula for lunchboxes 

1. Sandwich, wrap or salad with some form of protein.

2. Fruit and cut-up vegetables.

3. Protein-rich snack such as yoghurt or cheese.

4. Something fun or ‘yummy’ like homemade protein balls, healthy chips or biscuits.

Finally, the dietitian shared the ideal lunchbox formula you should follow every day for success.

‘Stick to a wholegrain sandwich or wrap, a fruit, a vegetable, a dairy and a treat and you’ll always be on the right track with a tasty and nutritionally-balanced lunchbox,’ Susie said.

‘Occasional treats go a long way to get kids excited.’ 

Previously, Susie shared how you can cut your grocery bill down to just $50 by making a few small tweaks.

Susie encourages Aussies to do their grocery shopping online.

She said supermarkets are built to ‘encourage consumption’ by strategically placing heavily discounted items and ‘two for one’ specials around the checkout.

Online shopping forces you to plan ahead, she argued, making you more inclined to stick to your budget.

‘I was never a fan of online shopping, much preferring to peruse the aisles,’ she said.

‘But – supermarkets are built with the goal of encouraging consumption or even overconsumption with strategically placed tempting items, heavily discounted junk food and plenty of 2-for-1 offers.’

If you find you are often spending more than you intend to, Susie says online shopping has ‘plenty to offer’.

‘It forces you to meal plan, you can stick to your budget and you are far less likely to be tempted by the half price Tim Tams or potato chips,’ she said.

Susie Burrell has been in the headlines recently after her husband Chris Smith was sacked by Sky News and radio station 2GB in December, before checking himself in to a mental health facility.

What are Susie’s top tips to cut down your grocery bill to just $50? 

* Buy long-life milk as it lasts longer and is often cheaper.

The dietitian shared her secrets for cutting your grocery bill to $50 (her basket pictured)

The dietitian shared her secrets for cutting your grocery bill to $50 (her basket pictured)

* Bulk up mince with tinned legumes for an extra protein hit.

* Freeze bread to keep it to last longer.

* Start with your protein as meat will always be the most expensive part of your shop and go from there.

* Never shop per recipe as this is where your bill adds up; instead go for budget staples that can be used in a multitude of ways.

* Set four go-to recipes per week: ideally a meat dish, a mince dish, a fish dish and a plant-based meal.

* Cook once and eat twice, particularly with protein to get more bang for your buck.

* Don’t avoid packaged food because it’s unhealthy, but rather shop the packaged aisles carefully. Tinned salmon and tinned tuna are healthy.

* Buy in-season vegetables where possible as these will save you valuable cash



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Post source: Daily mail