Back to Blog

Healthy Summer lunchbox ideas for kids

When summer rolls around, lunchboxes suddenly feel like a whole new challenge. The heat creeps in, foods spoil faster, and the usual go-to snacks don’t always survive until lunchtime.As both a mum and a nutrition consultant, I see this every year, parents wanting lunchboxes that are healthy, safe in the heat, and realistic for busy mornings. The good news? With a few smart swaps and some simple prep, summer lunchboxes can still tick all the boxes.This is where a Lunchbox Glow Up really comes i...

Three of my favourite grab-and-go fillers for healthy lunchboxes

Quality options that keep hunger steady without spiking blood sugarSome mornings we need prepared, easy, nutritious lunchbox fillers that kids will actually eat. These are especially useful for busy families who want to offer real, quality nutrition without spending extra time every day.Here are three of my favourite go-to options that provide protein, healthy fats, fibre and slow-release energy so kids stay fuelled for their day. There’s a reason why I love them and why they’re my go-to lun...

School lunchbox ideas that kids *actually* eat

If you have ever packed a carefully balanced lunchbox only to have it come home untouched (except for the crackers), you are not alone.As a mum and holistic nutrition consultant, I see this constantly. Parents want to pack healthy lunchbox ideas for kids, but they also want food that actually gets eaten. Not traded. Not squashed. Not ignored.The good news is that a nutritious lunchbox does not need to be complicated or time consuming. With a simple structure and a few smart nutrition hacks, you ...

The secret to a LUNCHBOX that *actually* gets eaten

If you’re packing lunchboxes and wondering why the food keeps coming home untouched, this *one* simple shift can make a big difference.I’m Fiona, a Certified Nutrition Consultant and the founder of Mother Nurtured. I specialise in nutrition for pregnancy, postpartum, babies and children, with a big focus on practical, easy and nourishing food that fits real family life. Lunchboxes are something I talk about a lot, both professionally and at home.Over the years, both professionally and as a m...

I gave my kids collagen every day for 30 days... Here's what happened!

Collagen has become increasingly popular as a nutritional supplement for adults, but can it benefit children as well? Curious about its potential impact, I decided to give my children a daily scoop of collagen for 30 days. The results were noticeable in several areas, from digestion to energy levels, and even skin health.The changes observedBalanced energy throughout the day: Collagen is a high-quality protein, which helps stabilise blood sugar. Over the 30 days, my children experienced fewer en...

How to keep a school lunch cold without a fridge (nutrition approved tips for Kiwi parents)

Every parent knows the feeling: you’ve packed a lunchbox with love, only to worry whether it will still be safe, cool, and appetising by the time your child sits down to eat. One of the biggest questions I’m asked is, “How do I keep a school lunch cold without a fridge? I get it. You want your child’s food to be safe, fresh, and still appealing when that lunch bell rings. As a nutritionist (and a mum who has packed more lunchboxes than I can count), here are my tried-and-true tips for ke...

Can Kids Eat Liver? The Truth About Liver for Babies and Children

If you’ve ever found yourself Googling “Can babies have liver?” or “Is liver safe for kids?”, you’re not alone. As parents, we all want to do the very best for our little ones — and nutrition is one of the biggest pieces of that puzzle.Liver is one of the most nutrient-dense foods on the planet, yet it’s also one of the most misunderstood. Many mums and dads hesitate because they’ve heard scary warnings about vitamin A toxicity.The truth? In small amounts, liver is incredibly s...

Tired of the Lunchbox Rut? Here’s how to glow-up your kids' school lunches

If you’ve ever stood in the kitchen staring blankly into the fridge at 7am, wondering what on earth to pack for school lunch today, you are so not alone.Between picky eaters, food coming home untouched, and running out of ideas by Wednesday—packing healthy lunchboxes can feel like a full-time job.But it doesn’t have to be.I’ve created the Lunchbox Glow Up to help busy parents just like you turn lunch-packing from “ugh” to easy, nutritious, and even a little bit fun. 🙌 Why do lunc...

Is my baby getting enough iron? A guide for mums starting solids

Introducing solids comes with a million questions – and one of the biggest is about iron. If you're wondering whether your baby is getting enough (or even where to start), you're not alone.Low iron levels are one of the most common nutrient concerns in babies after 6 months. The good news? With a few smart food choices, you can confidently support your baby’s iron needs – without relying on ultra-processed fortified foods.Why iron matters for babiesBabies are born with iron stores that sta...

Is my baby reacting to food? A guide to spotting sensitivities when starting solids

Starting solids and noticing changes in your baby?Whether it's rashes, tummy discomfort, or unsettled sleep, parents often find themselves asking, "Could it be something they ate?" You're not alone. Food sensitivities in babies can show up in subtle or unexpected ways, and they’re more common than many realise, particularly during the introduction of solids.As a Certified Baby Nutrition Consultant, I help families navigate these bumps with confidence and clarity.What are food sensitivities?Foo...

Tomato & lentil soup

Lentils are a nutrition powerhouse—rich in fibre, plant protein, and slow-burning carbs that keep you full and support heart health. This easy, flavour-packed soup is comforting, economical, and perfect for batch cooking.I love it for mums—it's hearty, nourishing, and the ultimate make-ahead soup to have stashed in the freezer for those busy, no-time-to-cook days.Lentil Soup Recipe Ingredients 2 tbsp olive oil1 brown onion, chopped2 garlic cloves, minced1 large carrot, chopped2 celery sticks...

Why your baby’s eczema isn’t just about food — & what to do instead

Eczema can be incredibly tough — for your little one and for you.The dry, itchy skin. The endless Googling. The conflicting advice about cutting dairy, gluten, eggs (or...everything).It’s exhausting.And if you’ve been told, "it’s just something babies grow out of," or handed yet another steroid cream without getting to the root cause, you’re not alone.Here’s the truth:Just because eczema is common doesn't mean it’s normal. And it’s not just about food.Let’s dig into what’s re...

Why I recommend liver capsules over synthetic iron

Iron (a v. important nutrient) isn’t just about energy levels in pregnancy (though that relentless exhaustion? Totally valid). Iron plays a much bigger role—it impacts your baby’s oxygen supply, the development of the placenta, and even birth outcomes.Here’s the kicker: up to 80% of women enter pregnancy already low in iron (refer source in footer). That means many are already starting from a depleted place, and the demands of pregnancy only increase the need for this vital min...

Eczema: Just because it’s ‘common’ doesn’t mean it’s normal

Eczema is one of the most frequently seen skin issues in babies and toddlers. And if you're reading this, there’s a good chance you’ve been told something like:“It’s normal.”“They’ll grow out of it.”“Just use this cream.”But just because eczema is common, doesn’t mean it should be considered normal.And managing it with creams alone? That rarely addresses the real cause.What’s going on beneath the skin?Eczema is rarely just a skin-deep issue. It’s often a reflection of w...

What to pack for school lunch: easy, nutritious ideas kids will actually eat

Packing a school lunch shouldn’t feel like a daily episode of MasterChef… but when you’re bleary-eyed at 7am with a child who claims they no longer like sandwiches, yoghurt or bananas, it can feel like the pressure is on.If you’ve ever stared into the fridge wondering what to pack for school lunch that your child will actually eat (and maybe even enjoy), you’re in the right place.Here’s the good news: lunchboxes don’t have to be complicated. With the right system, a few go-to optio...

Allergen introduction: why the first 12 months matters

Research suggest offering allergenic foods between 6–12 months of age can actually decrease your baby’s potential risk of developing food allergies. Doing so helps inform their immune system to develop tolerance and protects against an overactive response to these common foods.Once your baby has shown tolerance to an allergen, continuing to offer it at least twice weekly helps maintain that tolerance and reduce the risk of a future allergy (Source, Source).That’s why leading global health ...

Constipation in babies: What’s normal, what’s not, and a recipe that can help

Constipation is incredibly common in babies when they start solids. And while it can feel alarming at first, in most cases, it’s manageable with a few gentle tweaks to their diet, feeding rhythm, and hydration.But before you start cutting out every food or jumping into prune juice territory—let’s break it down.💩 What does constipation in babies actually look like?Signs of constipation can include:Hard, pellet-like poosStraining or discomfort when passing a stoolLess frequent bowel movem...

Constipation relieving — chia & pear puree pudding

Chia & Pear Puree Pudding for Constipation Relief in BabiesStarting solids is a big milestone—but sometimes it comes with a few… slow-moving side effects (hello, baby constipation). It’s common for little tummies to get a bit stuck while adjusting to new textures, fibres, and food types.If your baby is straining, unsettled, or producing dry, hard poos, constipation might be to blame. The good news? Gentle food-based support can make a big difference—without needing to overhaul everyt...

Constipated baby? — Let's talk poop + solids

Starting solids is exciting—but if your baby suddenly starts grunting, straining, or going days without a poop, it can feel a lot less fun. Constipation is super common when solids come into the picture, but that doesn’t mean it has to be your new normal.Let’s clear one thing up: babies aren’t constipated just because they haven’t pooed today. True constipation is about more than frequency—think hard, dry poos, discomfort, and a whole lot of fussing.There are a bunch of reasons why t...

A nutrition *first* approach to baby’s first foods

Introducing solids to your baby is an exciting milestone, but knowing what foods to start with can feel overwhelming. As a Certified Baby Nutrition Consultant, I help parents navigate starting solids with confidence, focusing on nutrient-rich foods for baby that support gut health and optimal growth and development.Best First Foods for Baby – Nutrient-Dense & DeliciousWhen it comes to starting solids foods, variety and nutrition are key! Here are some powerhouse ingredients that provide es...

Easy lunchbox ideas for kids

Packing a nutritious lunchbox every day can feel like a never-ending challenge. You want healthy options, but they need to be quick, easy, and (most importantly) something your kids will actually eat. If you’re stuck in a rut or tired of half-eaten lunches coming home, you’re in the right place.Here are some simple lunchbox inspiration ideas to make mornings easier and keep little tummies happy.1. Balanced Bento BoxA bento-style lunchbox is a great way to add variety and keep things visually...

Vitamin A in Pregnancy

When it comes to pregnancy nutrition, vitamin A can be a confusing (and controversial) topic for many expecting mums. As a pregnancy nutrition consultant, this topic is a *hot* topic with my clients and it’s crucial to understand the facts about this essential nutrient, its role during pregnancy, and how to safely meet your needs.Different Sources of Vitamin A: Retinoids and CarotenoidsVitamin A comes in two primary forms:Retinoids: Found in animal products like liver, fish, and dairy. Th...

Orange, Turmeric & Coconut Immunity Gummies

This gummy recipe is bursting with immune-supporting ingredients including camu-camu (natures richest source of vitmain C) and Clover Ferments Turmeric Kvass probiotic tonic which provides additional immune strengthening benefits.*makes 30 small gummies*WHAT YOU NEED5 TBSP gelatin powder (I use Cell Squared  - use code FIONA10)1 cup of water1.5 cups 100% pure orange juice1 tsp camu-camu powder3 TBSP coconut cream1 tbsp raw honey (omit if offering under 12 mo)1/4 cup Clover Ferments Turmeric...

Nut & Oat Crackers

These homemade crackers are loaded with quality ingredients and hit all the key macronutrients. Trust me — you'll be making these on repeat!makes 40 crackersWHAT YOU NEED1.5 cups oats (blended until it resembles a flour like consistency)1/2 cup ground almonds1/2 cup hazelnuts & walnuts (roughly chopped)1/2 cup plain flour2 TBSP collagen powder (I use Cell Squared use code: FIONA10 for 10% off2 TBSP chia seeds1/2 TSP baking powder110g melted butter2 egg whites4 TBSP ice cold waterHOW TO MAK...

Eczema in Babies — 3 things you can do right now!

Baby eczema flare-ups in babies are often a sign of underlying issues within their digestive and immune systems. While food sensitivities can trigger these flare-ups, the root cause is usually deeper, stemming from an imbalance in the baby’s gut microbiome.Food isn't the problemContrary to popular belief, it's not the specific foods that are the main problem. Instead, the state of the baby's gut health plays a crucial role. An unhealthy gut can lead to inflammation and a compromised immune sys...