How to Pack a Healthy School Lunch

As the school holidays draw to a close, it’s time to gear up for the new school year, and that includes preparing nutritious lunches that will fuel your child’s learning and play throughout the day. While schools provide lists for books and stationery, we often overlook the need for guidance on packing a healthy lunch. Here are some essential tips to help you pack nutritious and appealing lunches for your child:

Importance of a Healthy Diet

A healthy diet is crucial for children’s learning, concentration, behavior, and overall well-being at school. Variety is key to ensuring they receive a diverse range of nutrients necessary for growth and development. Incorporating foods from all five food groups ensures they get the best nutrition possible.

Tips for Packing a Nutritious Lunch

1. Include All Five Food Groups:

• Fruit: Choose whole fresh fruits like apples and bananas, or opt for mixed fruit salads, dried fruits, or tinned fruits in juice.
• Vegetables: Include fresh vegetables like carrot sticks or cherry tomatoes, salads such as coleslaw, or cooked options like roasted vegetables or vegetable muffins.
• Dairy/Alternatives: Provide milk drinks, yogurts, cheeses, or dips to fulfill their dairy needs.
• Meat/Alternatives: Use fillings for sandwiches or wraps, canned fish, frittatas, or savory baked items as protein sources.
• Grains and Cereals: Besides sandwiches and wraps, consider pasta, rice, crackers, cereal snacks, and more.

2. Hydration:

• Pack a refillable water bottle that can be kept cool by freezing it overnight. This ensures your child stays hydrated throughout the day.

3. Planning Ahead:

• Keep your pantry stocked with everyday lunch essentials like fruits, vegetables, milk/yogurt, breads, and crackers to simplify lunch preparation.
• Set aside a few minutes each morning or evening to pack lunches in advance, preventing last-minute rushes.

4. Budget-Friendly and Eco-Friendly Choices:

• Opt for seasonal fruits and vegetables bought in bulk to manage costs.
• Use dedicated reusable containers for portioning snacks, in line with schools’ ‘Nude Food Policy’ if applicable.

5. Involving Your Child:

• Engage your child in choosing from a range of healthy options you’re willing to offer.
• Involve them in preparing nutritious foods to increase their interest and enjoyment in eating them.

6. Additional Resources:

• Explore resources like the Healthy Eating Advisory Service’s Healthy Lunchboxes, and Nutrition Australia’s guides on What’s for Lunch? and Packing a School Lunchbox for more tips and inspiration.

By following these guidelines and involving your child in the process, you can ensure they have nutritious and enjoyable lunches that support their health and learning throughout the school day. Prepare ahead, stay hydrated, and focus on variety to make lunchtime both nourishing and exciting for your child.