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Australian sprinter Riley Day shares her lunch box tips

Thursday, 3 Feb 2022

Ever wondered what goes into a winning lunchbox?

To celebrate Healthy Lunchbox Week, KidsNews and Healthy Harold asked Australian sprinter Riley Day goes into an Olympian’s lunch box. On your marks, get set, and get packing!

What’s your go-to lunch box idea, and why?

“A chicken and salad wrap because it’s a healthier choice and keeps you full,” says Riley. “Wraps are also easy to prepare – and you can get creative with your own choice of fillings.”

What are the most important elements of a lunch box?

“It’s important to have a meal that sustains you throughout the day, to give you the energy you need to work and play,” Riley says. “Swapping white bread for whole grains is a simple way to make a healthy choice. I like to pack a sandwich with whole grain bread, a piece of fruit and, of course, something sweet.”

How do you keep lunch time interesting?

“I include  a variety of different snacks and add colour to food,” says Riley. “For example, you can create a ‘traffic light’ sandwich by using tomato, carrot and spinach in wholemeal bread. Then pair it with some tasty snacks such as rockmelon, pepitas (pumpkin seeds), cheese and a hard-boiled egg.”

Do you have any tips for an easy lunch box?

“Prep the night before so that there’s more time in the morning!” suggest Riley. “You can prepare wraps, rice paper rolls or taco cups the night before, and in the morning, simply add fresh fruit and a serving of Greek-style yoghurt. Helping plan and prepare your school lunch is a great way to learn all about healthy eating – and make sure your favourite foods are included!”

What’s your lunch box tip for cooling down when it’s hot?

“Frozen yoghurt helps,” says Riley. “Pop yoghurt pouches in the freezer the night before to create a snack that will help you cool down at recess. The cold yoghurt will also act as an ice pack to keep the rest of the lunch box ingredients cool.”

Do you have what it takes to pack a winning lunchbox? Healthy Harold and his friends are on the search for Australia’s healthiest lunchbox. You can win one of six prizes for your family and school. Each winning lunchbox will receive a $250 Woolworths e-Gift card and their school will receive a $500 Life Ed voucher and $250 Woolworths e-Gift card.

Now it's time for you to submit your healthiest lunchbox for an opportunity to WIN!