7- Step Guide to Packing the Perfect Lunchbox for Back-to-School!
How to Pack the Perfect Lunchbox
Packing the perfect lunchbox for your child can feel like a daunting task, especially for busy parents striving to provide nutritious and appealing meals.
However, with a bit of planning and creativity, you can assemble lunches that are both healthy and enticing for your little ones. Here's a comprehensive 7-Step Guide to help you navigate the process:
7-Step Guide:
Crafting a balanced and delicious lunchbox doesn't have to be complicated. By following these seven straightforward steps, you can ensure your child receives the essential nutrients needed for learning, concentration, and stable moods throughout the day.
1. Invest in a Bento-Style Lunchbox
A bento-style lunchbox with multiple compartments allows you to offer a variety of foods without them mixing together. This not only keeps the meal visually appealing but also encourages a balanced diet by including different food groups. Children often enjoy the element of choice that comes with separate sections, making them more likely to eat their meal.
2. Balance the Food Groups
Aim to include the following components in your child's lunchbox:
Protein (1 serving): Essential for growth and development. Include options like lean meats (chicken, turkey), fish (Skipjack tuna, salmon), hard-boiled eggs, beans, chickpeas, or hummus.
Whole Grains (1-2 servings): Provide sustained energy. Opt for whole grain bread, brown rice, wholemeal pasta, or seeded crackers.
Vegetables (2-3 servings): Rich in vitamins and minerals. Pack a variety of colourful and crunchy vegetables. Cutting them into fun shapes or pairing them with dips like hummus can make them more appealing.
Fruits (0.5- 1 serving optional): Fruit does not necessarily belong in the lunchbox. It is preferable to offer it for recess or after school. It can interfere with children eating their main meals. However, fruit is always preferable over other sweet lunchbox snacks.
Dairy or Alternatives (1 serving): For calcium and vitamin D. Include cheese , natural yoghurt, chia seeds ( think bliss balls, chia puddings) and other non-dairy calcium-rich alternatives.
Healthy Fats (1 serving): Support brain development. Add items like avocado slices and a small handful of seeds, extra virgin olive oil-based dressings and unsalted butter on sandwiches.
3. Include ‘Real Food’ and ‘ Additive-Free’ Snacks
Snacks can be both enjoyable and nutritious. Consider these options:
Popcorn: Choose additive-free, lightly salted options or make your own with a good quality butter and sea salt.
Rice Cakes or Corn Thins: Pair with avocado or hummus for added nutrition
Vegetable Sticks with Dip: Carrot, cucumber, and bell pepper sticks with hummus or tzatziki.
Seaweed strips or Nori Sheets: A great way to satisfy crunch and salt cravings plus they offer a good boost of brain-boosting iodine.
Homemade Energy Balls, Muffins, Brownies, and Biscuits: Made with whole ingredients, a far better alternative to store-bought baked goodies. Below are my top 5 picks for back-to-school:
Beef Jerky: A good quality grass-fed beef jerky is a great way to increase protein and iron in the lunchbox.
4. Keep Them Hydrated
Water should be the primary drink in your child's lunchbox. It's essential for hydration and doesn't contain added sugars like some juices or flavoured drinks. To keep it cool, consider freezing the water bottle overnight; it will help keep the lunchbox contents fresh and provide a refreshing drink by lunchtime.
5. Make Sure it’s Safe
Ensure the lunchbox contents remain safe to eat:
Use Ice Packs: Keep perishable items cool to prevent spoilage.
Insulated Lunchboxes: Help maintain the temperature of the food.
Proper Storage: Use airtight containers to keep food fresh and prevent leaks.
6. Involve Your Child
Children are more likely to eat what they've helped prepare. Involve them in the planning and packing process:
Menu Planning: Let them choose between different nourishing options.
Grocery Shopping: Take them along and let them pick out fruits and vegetables.
Preparation: Encourage them to help wash produce, assemble sandwiches, or portion out snacks.
7. Keep It Simple and Fun
Remember, lunches don't have to be elaborate. Simple, wholesome foods presented in a fun and engaging way can be just as appealing. Use cookie cutters to shape sandwiches, create colorful fruit salads, or arrange foods to create a smiley face. By incorporating these tips, you can create lunchboxes that are nutritious, safe, and enjoyable for your child, even on the busiest of mornings. The goal is to provide balanced meals that fuel their day and foster healthy eating habits that will last a lifetime.
Final Thoughts
A bento-style lunchbox is a game-changer for encouraging variety, wholefoods, and balanced meals. By packing two separate lunchboxes (recess + lunch) and ensuring vegetables are included twice daily, we can help our kids reach their 5-a-day veggie intake while keeping their energy levels stable throughout the day.
If you’re tired of uneaten lunches, fussy eaters, or the same boring sandwich on repeat you may be interested in my upcoming Webinar Series: Smart Shopping and Winning the Mealtime Battles: How to Overcome Fussy Eating.