As parents, we all want to provide our children with the best nutrition to support their growth and development. However, as a mum myself, I understand how challenging it can be to pack a healthy school lunch that your child will eat. Balancing taste, variety, and nutrition, all while avoiding food waste and not spending too much time in the kitchen, can feel like a daily struggle. Here are some tips and ideas to help you create a healthy packed lunch that your child will love.
What to Include
The foundation of a healthy packed lunch is balance. Ensuring that your child receives a range of nutrients means including something from each of the following food groups:
Protein: Beans, pulses, tofu, falafel, hummus, cheese, yogurt (soya if dairy-free), fish, meat, seeds, or nut-free alternatives like sunflower seed butter.
Whole Grains: Bread, wraps, flatbreads, crackers, bagels, pitta, pasta, potato, rice, or quinoa.
Fruits: Berries, sliced apple (rubbed in a little lemon juice to prevent browning), grapes (cut lengthways), satsumas (peeled), or tinned pineapple chunks.
Vegetables: Cucumber, olives, cherry tomatoes, baby corn, carrot sticks, or pepper sticks. If your child enjoys dips, you could add a small pot of hummus alongside the vegetables.
Optional Sweet Treats: I like to include an occasional sweet food, ensuring it's a healthier option like dark chocolate chips, dried fruit, homemade energy balls, or biscuits.
By including these components, you can create a lunch that is both nutritious and satisfying.
Tips to Make Lunches More Appealing
Making healthy lunches that appeal to children can be tricky, but a few simple tricks can make a big difference:
Use Bento Boxes: Bento boxes like Yumboxes are fantastic for packing alternatives to sandwiches. They’re also perfect for children who prefer their foods to stay separate.
Test New Foods at Home: Introduce new foods at home first, so your child can get used to them before they appear in their lunchbox.
Make It Fun: Cut fruits and vegetables into fun shapes using cookie cutters, or create fruit kebabs. My little ones love using egg moulds to shape boiled eggs into fun designs. These small touches don’t take much time but can make a big difference.
Mind Portion Sizes: Big portions can overwhelm younger children. Adjust portions based on your child’s age, activity level, and appetite. Encourage them to listen to their bodies and eat until they feel satisfied, rather than finishing everything in the lunchbox.
Get Kids Involved: Involving your child in planning and preparing their lunch increases the likelihood that they’ll enjoy it. I use a sheet listing options from each food group, so my girls can choose one item from each category when making their own lunches.
Lunchbox Notes: An occasional note in the lunchbox can brighten your child’s day, especially if they need a little extra encouragement.
Practical Tips
Here are a few practical tips that can help streamline the lunch-packing process:
Use Leftovers: Leftovers can make a great packed lunch. Pasta or other meals can be packed into a thermos, providing a warm, comforting option during colder months. To keep the thermos warm, preheat it by filling it with boiling water for five minutes, then add the food.
Freeze for Convenience: I often make extra homemade energy balls or biscuits and freeze them. Adding one to the lunchbox in the morning ensures it’s defrosted by lunchtime.
Check School Policy: Be aware of any allergies or dietary restrictions at your child’s school. Many schools have guidelines to ensure a safe environment for all students.
Limit Plastic: Avoid single-use cling film and plastic sandwich bags for both health and environmental reasons. Wax wraps are a great alternative.
Stock Up on Tinned Fruit: Tinned fruit (in juice, not syrup) is a convenient option when fresh fruit supplies are running low.
For drinks, stainless steel bottles are far superior to plastic. They are non-reactive, keeping your child’s drink free from harmful chemicals, and they maintain the temperature of the drink better, ensuring it stays cold throughout the day. Stainless steel bottles are also durable, long-lasting, and better for the planet.
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