Marika Day: Building A Healthy Lunch Box

ARTICLE

17 January 2023

4 min read

With the school term getting back into full swing, parents often face the dreaded task of what to put in their kids’ lunchboxes. But there’s good news: there are plenty of healthy choices to pick from, and it’s a lot easier than you think.

Building a lunch box for the kids can often feel like an impossible task. Sometimes, it feels like a balancing act between nutrition and excitement – we want our kids’ lunches to be nutritious, yet exciting enough that they’ll want to eat (and avoid unnecessary food wastage).

Here are some of my favourite tips on how to build a healthy and appealing lunch box that any kid will love.

Recess and snack time

Pack nutritious snacks into your kids’ lunch box for a quick and healthy pick-me-up. Here are a few I recommend:

Fruit: Whether it's fresh, canned or dried, a source of fruit is always ideal as a mid-day snack.
A dairy or calcium-rich snack: The tried-and-true combination of cheese and crackers works a treat, or try a yoghurt or a similar plant-based alternative (fortified soy or oat-based yoghurts are popular options).
A grain-based snack: Vita-Weats and muesli bars are popular contenders for a lunch box. If you’ve got a penchant for baking, why not try your hand at homemade fruit muffins, pizza scrolls, or pretzels?

Lunch

Lunchtime usually calls for something more substantial compared to recess snacks – here are a few of my favourite options.

Sandwiches: Try to include a protein (cheese, chicken, fish, egg, tofu) and salad (tomato, lettuce, beetroot) in between. Bored of bread? Try an alternative like pita bread or a tortilla wrap instead.
Leftovers: These can be lifesavers when you’re short on time. Meals including rice and pasta dishes (with a source of meat and veg on top) will fill your child up for longer – plus, they’re healthier alternatives compared to most school lunch orders.
Portioning from larger quantities: The opposite of leftovers – you don’t always have to go out of your way to make a lunch. Instead, portion and create lunches from bigger dishes like zucchini slices, quiches or homemade pizzas. Finger-friendly bites like falafels, sushi or rice paper rolls are also easy to eat and pack – they’re also perfect for sharing with friends.

Get the kids involved

Try to get the kids in the kitchen when you’re preparing their lunches. While this is often easier said than done, they’re far more likely to eat and finish their food when they’re participating.

Whether they’re helping to make sandwiches or being involved in mealtime decision-making, get your kids excited to join you whenever you’re preparing their lunches. It’s also an excellent opportunity to teach them valuable life skills they’ll appreciate down the road.nch box that any kid will love.

Don’t forget food safety

Remember to store food safely, especially during the summer. This is particularly important if you plan to pack foods like meat, dairy, or eggs. Here are some guidelines:

Use an insulated lunchbox
Add a frozen water bottle or ice brick wrapped in a tea towel or paper towel to keep lunches cool
Freeze yoghurt pouches to double as an ice brick
Use insulated containers for cold or hot items
Ensure lunchboxes aren’t in the sun during the school day

Don’t forget to hydrate and keep things fresh

Don’t forget to include a water bottle in your child’s school bag. Including another beverage, like a milk drink or a 100 per cent fruit juice from time to time.

And finally, adding a treat to your child’s lunchbox a couple of times per week can be a great idea. Remember, children are active and growing and need plenty of calories daily.

By adding a treat alongside their healthier lunches, we’re encouraging them to build a healthy relationship with all types of food. You can pick a nutritious treat like a homemade baked good (bliss balls are a great option) or a sweet biscuit, or pack away a small handful of crisps for a tasty afternoon snack.

Marika Day

Marika Day is an Accredited Practising Dietitian and Nutritionist with over 10 years' experience in a variety of clinical and non-clinical areas. Her expertise and interests include gastrointestinal nutrition, which is influenced by her personal experience with coeliac disease. Additionally, she focuses on women’s health and the complexities of disordered and emotional eating. In addition to her clinical expertise, Marika regularly works in recipe development, helping people make nutritious choices every day. Her approach to nutrition is balanced, practical and empathetic and aims to help people enjoy food and live a healthy balanced life.

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Copyright © 2023 AIA Australia Limited (ABN 79 004 837 861 AFSL 230043). This is general information only, without taking into account factors like the objectives, financial situation, needs or personal circumstances of any individual and is not intended to be financial, legal, tax, medical, nutritional, health, fitness or other advice. The source information of the articles is current as of the date of publication and may be subject to change. While the information contained herein is believed to be accurate, AIA Australia expressly disclaims any and all liability for representations or warranties, expressed or implied, contained in, or for omissions from, the information.

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