Getting a nutritious, well-balanced lunchbox ready for your children each day can feel like an uphill battle. From being time-poor to dealing with picky eaters and nut-free zones, as well as the pressures of ‘Instagram-worthy’ school lunches - it’s no wonder you’re feeling overwhelmed and, well, over it.

The balance between including healthy food in lunchboxes and ensuring lunches don’t return from school or daycare uneaten is a delicate one. While healthy food is crucial for ensuring your children’s growth, development and overall wellbeing, it is of no use if it goes uneaten!

So, how can you crack the code for providing a lunch that fuels their bodies, includes the key nutrients, and keeps them happy?

We’re breaking this down for you in four easy steps: protein, fats, carbohydrates and colour. You’ll find that as long as you follow this formula, you’ll be providing your children with a well-rounded lunchbox that supports their immune system, helps them concentrate and keeps their tummies full and happy.

Step 1: Protein

Protein is vital for children as it supports their growing muscles, bones, and tissues. Including protein-rich foods in their lunchbox helps sustain energy levels to run around, play and learn. Protein is also important for giving a feeling of ‘satiety’ so they don’t feel hungry after eating and can concentrate at school or daycare.

There are so many options when it comes to including protein for lunch. The following options can eaten on their own or where appropriate, included in sandwiches, wraps or sushi rolls:

Grilled chicken strips
Hard-boiled eggs
Canned tuna or salmon
Lentils, chickpeas or legume pasta
Low-sodium baked beans
Hummus with whole-grain pita
Cheese
Edamame beans
Tofu

Step 2: Healthy Fats

Contrary to popular belief, not all fats are created equal. Healthy fats are essential for children's brain development, hormone regulation, and absorption of fat-soluble vitamins such as Vitamin D and Vitamin A.

On the other hand, trans fats and excessive saturated fats found in processed foods such as biscuits, crackers, fried foods and takeaway foods such as pizza do not promote good health. In fact, if eaten regularly, these foods can put your children at increased risk for conditions such as diabetes, cardiovascular disease and other health issues.

So, what foods contain the right kind of fats? The good news is there are plenty of delicious foods that include healthy fats that can be incorporated into your child’s lunch each day:

Avocado slices
Sunflower, sesame, pumpkin or flax seeds - on their own as a trail mix or added to homemade muffins or muesli bars
Chia seed pudding
Low sodium olives
Hummus
Cheese
Hard boiled eggs
Plain, Greek-style yoghurt

Step 3: Carbohydrates

Carbohydrates are the body's primary source of energy, making them a crucial component of a healthy lunchbox. Carbohydrates provide glucose, which is the fuel that powers the brain, muscles, and organs in the body.

They are also incredibly important for your children’s digestion, as healthy forms of carbohydrates feed the bacteria in the gut, encourage regular bowel movements and prevent constipation.

When it comes to carbohydrates, the less processed the better. Homemade snacks full of wholegrains without additives are the way to go. Opt for complex carbohydrates that provide fibre and offer a sustained energy release, such as:

Wholegrain wraps and bread
Brown rice
Fruit
Beans and legumes
Root vegetables such as carrots sticks and homemade sweet potato wedges
Plain, Greek-style yoghurt

Step 4: Colour

Incorporating a variety of colourful fruit and vegetables not only makes your child’s lunchbox look more appealing, it also ensures they get a wide range of antioxidants and nutrients. Brightly coloured foods are often rich in vitamins, minerals, and phytonutrients, which are essential for optimal health. You can encourage your child to ‘eat the rainbow’ by including the following in their lunchbox:

Berries
Oranges and mandarins
Capsicum sticks
Cherry tomatoes
Spinach
Beetroot
Red cabbage
Turmeric
Sushi wrapped in seaweed

By including at least one option from each of the food groups above, you are well on your way to creating a healthy lunchbox that meets all of your child’s nutrition requirements. Try and mix up options to increase the variety of foods your child is eating, which supports a healthy gut and promotes long-term healthy eating habits.

For example, a lunch that incorporates protein, healthy fats, carbohydrates and colour may look like:

A chicken and spinach sandwich on wholegrain bread, with a handful of berries, and carrot sticks with hummus.
Tuna and avocado sushi rolls made with brown rice, a hard boiled egg, and cut up orange

If your child is resistant to trying these foods, you might like to include them in the process of making the lunchboxes or ask them to choose between a few options to give them some control over their diet. A healthy lunchbox looks different for everyone, but so long as you follow this formula, you won’t go wrong!

If you are struggling and would like some one-on-one support, our child health specialist naturopaths have LOTS of experience and are here to support you!

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