A healthy school lunch box is important because it provides children with the energy and nutrients they need for concentration, learning, and physical activity throughout the day. It helps support their growth and mood, contributes to good habits for life, and can positively impact their overall health by including a balanced mix of protein, carbohydrates, fats, and vitamins from sources like fruits and vegetables, while limiting sugar and unhealthy fats
Include a variety of food groups
- Starchy foods: Choose whole grains like whole-wheat bread, brown rice, or pasta.
- Proteins: Pack lean meats, fish, eggs, beans, chickpeas, or tofu to keep them full and energized.
- Fruits and vegetables: Offer a mix of fresh or dried fruits and cut-up veggies like carrot sticks, cucumber, or cherry tomatoes.
- Dairy: Include a dairy item like cheese or yogurt.
Make it fun and appealing
- Involve your child: Let them help choose which fruits and vegetables to include or let them decorate a lunchbox with stickers.
- Vary the menu: Offer different foods each day to prevent boredom.
- Make it bite-sized: Cut foods like fruits and vegetables into easy-to-eat, bite-sized pieces.
- Add a dip: Include a small container of hummus or yogurt to make veggies more fun to eat.
- Use colourful items: Use colorful water bottles, containers, or snacks.
Prep ahead to save time
- Cook in batches: Make extra rice or pasta on the weekend to use for lunchbox salads during the week.
- Chop ahead: Wash and chop vegetables and fruit at the beginning of the week to have them ready to grab.
- Assemble the night before: Prepare as much as possible the night before to make the morning less hectic.
Hydrate and limit sugary drinks
- Pack water: Encourage your child to drink plain water throughout the day.
- Limit juice and sugary drinks: Avoid sugary drinks and only offer milk or juice in moderation.
- Freeze a water bottle: A frozen water bottle can act as an ice pack and provide cold water later.
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