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Speaker 1: Today on the podcast why the unhealthiest lunch boxers are

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Speaker 1: actually costing you more money and the simple system that's

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Speaker 1: going to help your family win at nutrition while saving

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Speaker 1: it the checkout. It's a slice of advice that's going

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Speaker 1: to change how your kids pack their school lunches. Hello,

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Speaker 1: this is the Heavy Family's podcast, Real Pairenting Solutions. Every

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Speaker 1: day on Australia's most downloaded parenting podcast. We are Justin

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Speaker 1: and Kylie Coulson. How many school lunches do you reckon

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Speaker 1: that you have made over the years with six daughters

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Speaker 1: and all those years of kids going to school, I'm.

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Speaker 2: Pretty sure our family has single handedly kept a wheat

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Speaker 2: farmer's business going for the last twenty plus years. With

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Speaker 2: all those lunches that probably half of which ended up

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Speaker 2: in the bin, I will say.

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Speaker 1: Yeah, and they probably stopped the other half for their

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Speaker 1: friends pack the chips something. The wheat farmers of Australia

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Speaker 1: can rejoice because the Coursons are still buying bread they go.

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Speaker 1: I found a fascinating study in most Australian homes. Ninety

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Speaker 1: percent of Australian homes kids are taking packed lunches to school.

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Speaker 1: So especially with the cost of living biting.

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Speaker 2: I'm really surprised as that high.

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Speaker 1: Yeah, it doesn't. The researchers came from Flinder's Union, Adelaide

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Speaker 1: and the University of Newcastle, and as I skimmed through

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Speaker 1: the research, I didn't see anything looking at how many

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Speaker 1: days a week kids are buying lunches. But ninety percent

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Speaker 1: of the time kids are actually taking a pack lunch,

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Speaker 1: which is a pretty high number. But here's the kicker.

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Speaker 1: The average lunch box. They found and this is research

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Speaker 1: from twenty twenty four that this is cutting edge, brand

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Speaker 1: new research. The average lunch box costs about four dollars fifty,

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Speaker 1: so not the lunch box, the food in the lunch

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Speaker 1: box would be valued at about four dollars fifty. They

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Speaker 1: took photos of a thousand school lunches from school around

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Speaker 1: the nation. When they dug deeper into the numbers, they

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Speaker 1: found something very very interesting. The more processed and prepackaged

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Speaker 1: foods that were in the lunch box, the higher the cost,

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Speaker 1: the higher the value of the food in the lunch box.

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Speaker 1: About forty percent of kids are taking lunch boxes that

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Speaker 1: are mostly filled with these pricier and less healthy options.

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Speaker 2: My parents must have worked this out without even the

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Speaker 2: research there to support them. Because I had a vegimite

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Speaker 2: sandwich with an orange My dad used to slinky the

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Speaker 2: orange peel. I used to love that around, Yes, but

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Speaker 2: it was back before you really had like, please use

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Speaker 2: wax paper.

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Speaker 1: It's like the orange wood lead.

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Speaker 2: You might orange flavored sandwich, especially on wholemeal bread. It

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Speaker 2: was not good.

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Speaker 1: Oh my goodness, Yeah, that is really bad. All right, Well,

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Speaker 1: the conversation today a slice of advice on how we

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Speaker 1: can get good food into our kids at school, because

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Speaker 1: if we can, it's going to be cheaper, it's going

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Speaker 1: to be more nutritious. But the thing that I think

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Speaker 1: it's non controver Verschel to say, it feels like there's

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Speaker 1: a time cost, and it feels like there's also a

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Speaker 1: brain drain, like it's harder to think through what's required

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Speaker 1: to get healthy food into the lunch box that they'll eat,

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Speaker 1: and the prepackaged stuff just feels much more convenient, feels

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Speaker 1: way easier.

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Speaker 2: You don't, well, if they don't eat the prepackaged stuff,

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Speaker 2: it's gonna be okay for another day if they don't.

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Speaker 1: Need It's true as well, the stuff.

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Speaker 2: That you've slaved in the kitchen over. It's in the beam,

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Speaker 2: all right.

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Speaker 1: So yesterday on the Heavy Families podcast, we gave a

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Speaker 1: slice of advice on how to get ready in the

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Speaker 1: morning and make that work. Something that we talked about

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Speaker 1: is where we're going to go really deep today, and

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Speaker 1: that is how do you create a menu that is

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Speaker 1: going to support your kids nutritious eating and be good

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Speaker 1: for your budget so that they've got healthy lunches to

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Speaker 1: take to school every single day.

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Speaker 2: A couple of things come to mind for me. When

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Speaker 2: one of our kids was going through a particularly fussy

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Speaker 2: eating stage, we discovered that if we got her in

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Speaker 2: the kitchen cooking alongside me, that she was actually more

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Speaker 2: inclined to try the foods because she'd done the work.

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Speaker 1: We haven't found that that's worked with all of them.

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Speaker 1: A couple of them, we've got them to cook, and

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Speaker 1: they're happy to get in there and cook and be

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Speaker 1: with us, and then they're like, yeah, but I'm still

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Speaker 1: not going to eat this stuff, But you're right. That

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Speaker 1: really did make a difference for a couple of them.

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Speaker 1: Yesterday in the pod, we talked about how we created

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Speaker 1: a menu and there's a real process to doing this

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Speaker 1: so that your children will be able to be involved.

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Speaker 1: They'll be interacting with you, they'll be creating the food,

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Speaker 1: and they're going to be happy to take it to

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Speaker 1: school and eat it after the break. We're going to

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Speaker 1: step out how you can create this lunch menu in

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Speaker 1: proper detail so there are no more excuses around healthy

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Speaker 1: lunches for school. If you want your kids eating healthy

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Speaker 1: food at lunch, taking a lunch box that is mostly

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Speaker 1: filled with cheaper, more healthy options than about forty percent

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Speaker 1: of care kids are taking to school, we reckon. There's

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Speaker 1: a simple way to do it, and that is to

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Speaker 1: build out a menu so that everyone can be prepped.

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Speaker 1: You've got the food in the fridge and then it's

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Speaker 1: just a case of putting it all together on the

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Speaker 1: morning of school. Kylie, we never came up with a

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Speaker 1: fancy name for this, but it's made a huge difference

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Speaker 1: in our home. Let's step through the process. What have

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Speaker 1: we done and how have we done it?

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Speaker 2: Lunch menus not fancy enough for you?

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Speaker 1: I think I think chat GPTO you could give us

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Speaker 1: something better, but let's go with that anyway, because I

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Speaker 1: don't have it in front of me.

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Speaker 2: So to begin with, for the first time, this could

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Speaker 2: be a little bit time consuming, and it depends on

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Speaker 2: whether or not you have children who are particularly fussy

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Speaker 2: eaters or not.

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Speaker 1: Probably also depends on their age a little bit as well.

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Speaker 2: But my suggestion is that you all sit down in

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Speaker 2: a family meeting and you actually talk about all of

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Speaker 2: the foods that they love having in their lunch box. Now,

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Speaker 2: if you've been a family that has used all of

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Speaker 2: the process next, then you can be assured that they're

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Speaker 2: going to be at the top of the hood.

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Speaker 1: Yeah, I want the stuff that comes into cranky packets

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Speaker 1: because yum.

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Speaker 2: And one of the best ways you can move through

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Speaker 2: that process to just acknowledge that right now, our budget

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Speaker 2: doesn't allow us to buy those things, so we're actually

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Speaker 2: going to try something new, and it's going to require

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Speaker 2: all of us to kind of do a little bit

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Speaker 2: of give and take here, and that's what we experience

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Speaker 2: with our kids. So sitting down with them and getting

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Speaker 2: them to write down all of the different fruits, for instance,

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Speaker 2: that they love eating, all the different vegetables that they'd

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Speaker 2: love to have in a dip, whether or not they

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Speaker 2: want salad and meat on their sandwiches.

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Speaker 1: Another really good conversation is just what do your friends

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Speaker 1: take that you really like the look of, Like what

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Speaker 1: lunch boxes are you jealous of?

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Speaker 2: At school, we also had a rule in our house

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Speaker 2: that you could have one sweet thing in your lunch

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Speaker 2: box along with a couple of savory things. That doesn't

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Speaker 2: mean that that sweet thing has to be number one

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Speaker 2: process and number two unhealthy. It's a sweeter option comparative

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Speaker 2: to having some veggie sticks or some cheese and crackers

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Speaker 2: or something like that. But once you've got an idea

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Speaker 2: of the varieties of foods that your children are willing

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Speaker 2: to eat, then you might look it and go hmmm.

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Speaker 2: So we probably would like to add a little bit

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Speaker 2: of color and excitement here. Why don't we pull out

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Speaker 2: those recipe books and have a look at a couple

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Speaker 2: of recipes that we could try this week that would

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Speaker 2: be new yep.

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Speaker 1: And then it's really just a case of putting it

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Speaker 1: all down on the piece of paper and laminating it

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Speaker 1: and working out. So I want to get really concrete here.

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Speaker 1: If I was to put together a list of all

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Speaker 1: the things that we did, the first thing we did

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Speaker 1: was we put down the snacks. So the snacks or

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Speaker 1: the recess items or the fruit that was at the

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Speaker 1: top of our menu.

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Speaker 2: Yesterday we talked about that motel breakfast menu. That's what

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Speaker 2: I used as my inspiration for.

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Speaker 1: For what we created.

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Speaker 2: The lunch menu was literally just separating everything, so fruits

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Speaker 2: and I listed all the fruits that I was willing

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Speaker 2: to purchase and have in the fridge.

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Speaker 1: Literally and with a check box next to each one,

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Speaker 1: so that on let's say Sunday night, we could give

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Speaker 1: the kids the menu and they would go through the

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Speaker 1: menu and they'd look at the fruit and they'd check

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Speaker 1: the box, and then they'd look at the snack and

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Speaker 1: they'd check the box. They look at the sandwiches, and

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Speaker 1: if they wanted a sandwich, they'd check the feelings that

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Speaker 1: they wanted, whether it was ham or some chicken or

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Speaker 1: some roast beef or whatever it was. And we just

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Speaker 1: had to make sure that the food was in the

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Speaker 1: fridge or it maybe it's honey or peanut butter roll.

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Speaker 1: I don't know, jam or vegiem. Did you know I

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Speaker 1: used to literally eat twelve I was swimming training and

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Speaker 1: swimming like between two and four hours a day, but

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Speaker 1: I used to eat twelve bread rolls every day at

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Speaker 1: school with marmite on them.

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Speaker 2: How did you stop the marmote from kind of like,

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Speaker 2: you know, melting, absorbing into the bread.

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Speaker 1: I was a teenage boy. I don't think I cared.

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Speaker 1: It was just it was bread, it was calories, and

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Speaker 1: I felt like I got some status from having twelve

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Speaker 1: bread rolls in my bag and doing that. How gross.

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Speaker 1: So anyway, the whole objective here is that you write

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Speaker 1: this stuff all down on a menu, you have little

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Speaker 1: check boxes next to it, and then on Sunday night

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Speaker 1: or Wednesday night or whatever it is, you say, all right, kids,

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Speaker 1: so much bedtime? What are you going to have tomorrow

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Speaker 1: for lunch?

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Speaker 2: Our kids loved it because we laminated them. They got

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Speaker 2: to use a white bold marker and if something wasn't available,

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Speaker 2: we just kind of put across through it so they

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Speaker 2: knew that wasn't.

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Speaker 1: Abstruck sold out for the next couple of days until

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Speaker 1: we get at the shops again.

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Speaker 2: But it made it so much easier for me the

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Speaker 2: next morning when I got up to make their lunches,

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Speaker 2: because I could just line all the lunches up and

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Speaker 2: I knew exactly what each one wanted and I wasn't

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Speaker 2: going to get.

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Speaker 1: Oh I don't want that.

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Speaker 2: How come she got that and I didn't or whatever.

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Speaker 1: There are so many different ways that you could do this,

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Speaker 1: but this week we're just picking one thing each day

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Speaker 1: that can be helpful for different aspects of getting the

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Speaker 1: kids back to school, whether it's lunches or morning routines

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Speaker 1: or whatever else that we're going to be talking about

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Speaker 1: during the week. Our slice of advice today create a

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Speaker 1: hang on with's chat GPT when I needed lunch menu.

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Speaker 1: Boring funny story about chat GPT. You were in an

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Speaker 1: office the other day and I can't remember the details,

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Speaker 1: but you were listening to a receptionist on the phone

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Speaker 1: talking to a boss or something.

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Speaker 2: There were two receptionists and one receptionist was busy with

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Speaker 2: another client, and she had been trying to write an

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Speaker 2: email to this client and realize that she needed to

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Speaker 2: say something that wasn't so nice in a nice way,

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Speaker 2: so she rang her I'm assuming it was her boss,

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Speaker 2: it was someone higher up the ladder, and she said,

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Speaker 2: I know what I have to say. She said, I

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Speaker 2: just know how to say it nicely.

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Speaker 1: I want to just tell her to go go jump

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Speaker 1: or whatever.

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Speaker 2: And I was standing there going just use chap GPT,

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Speaker 2: and about three seconds later, the other reception called over

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Speaker 2: to her and said, chat GPT will tell.

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Speaker 1: You replacing our brains. You know what that's actually, it

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Speaker 1: wasn't in our notes to talk about today, but it's

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Speaker 1: not a bad idea. Use AI. I like Claude from Anthropic.

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Speaker 1: Most people are familiar with chat GPT, Google has Gemini.

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Speaker 1: There's all sorts of AIS that are out there, But

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Speaker 1: if you're really stuck, just jump onto one of those

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Speaker 1: and say, I need some ideas for the kids' school lunches.

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Speaker 1: I guarantee it will give you whatever menu you're looking for,

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Speaker 1: whether you're looking for standard Western fair where it leftovers, wraps, key,

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Speaker 1: toasty sagers, buns, salads, meats, yogurt, cheese, crackers, fruits, veggies, whatever,

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Speaker 1: it'll give you all that. Or you can ask for

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Speaker 1: Asian Fair or Indian Fair or whatever it is that

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Speaker 1: your kids are going to eat. I guarantee you'll find that.

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Speaker 1: AI will give you some answers as well.

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Speaker 2: I'm sure if you asked him he'd be able to

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Speaker 2: tell you what the most popular lunchbox fillers were.

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Speaker 1: Yeah, I think you're probably right anyway. That's our one

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Speaker 1: slice of advice not use AI, Although you can but

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Speaker 1: rather sit down with your kids and make it a

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Speaker 1: process that you go through. Make it an enjoyable experience

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Speaker 1: where you're talking about stuff, you're doing it together, and

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Speaker 1: you're building it out on a day to day basis

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Speaker 1: so that the kids can feel good about what's in

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Speaker 1: the lunch box, you can keep the costs down, and

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Speaker 1: you can also know that it's healthy. The Happy Family's

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Speaker 1: podcast is produced by Justin Roulant from Bridge Media. If

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Speaker 1: you're enjoying the pod and getting good value from it,

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Speaker 1: please let others know about it, either by telling them

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Speaker 1: directly or by jumping online wherever you're listening and leaving

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Speaker 1: a five star rating and review. When you do it, it

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Speaker 1: helps other people to find the It makes a difference somehow.

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Speaker 1: The algorithm puts it in other people's suggested items and

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Speaker 1: they end up hearing about us and enjoying what we're saying.

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Speaker 1: So please share those five star ratings and reviews, and

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Speaker 1: if you'd like more info more resources that can make

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Speaker 1: your family happier, you'll find it all at happy families

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Speaker 1: dot com. Do a