How To Nail A Healthy Lunchbox, According To A Nutritionist

How To Nail A Healthy Lunchbox, According To A Nutritionist

As a working mum and nutritionist, I know first hand how packing a lunchbox for your kids can be a bit of a balancing act. With so many factors to juggle – taste, nutrition, variety, and ages – it can feel overwhelming, but it doesn’t have to be.

Here are some top tips on how to create lunch boxes that are nutritious and appealing, as well as fostering a positive home environment which will help your kids to make healthier food choices:

1. Get creative with presentation. Bento-style compartmentalised containers are a game-changer for picky eaters. They turn lunch into a colourful feast rather than a brown-bag bore, tempting even the most stubborn taste buds. The compartments act like a lunchbox map, helping you to include all the essential food groups: proteins, wholegrains, fruit and veggies, without any of them mingling into a flavour or mushy muddle.
2. Introduce more interactivity. Be brave and pack components that kids can assemble themselves. For instance, try UNCLE TOBYS LE SNAK Mini Crackers that they can mix with hummus or cheese. This not only makes lunch enjoyable but also helps develop fine motor skills and independence. You can also try packing DIY style kits such as whole grain tortillas, leftover shredded chicken, lettuce, cheese and salsa so they can assemble their own tacos. As your children get older, you can also inform them how eating healthily can be a game changer for them. Explain how balanced nutrition can help with energy levels and mood, help them to focus during study sessions, and give them the stamina they need for after school sports and activities. This way, they’ll see that making healthy choices can keep them at their best all day long.
3. Repurpose leftovers. One of my favourite go-to strategies is to leverage dinner leftovers. If we have a beef stir-fry for dinner, I’ll save a portion for the next day’s lunch. Adding a small container of rice and some fresh vegetables creates a balanced and delicious meal without extra effort. A great tip is to invest in some containers that will keep food warm for hours, meaning leftovers are easy to reheat and your kids can have a nice warm packed lunch in school, especially in the winter months. This approach not only reduces food waste but also helps to save money.
4. Engage and involve. I’ve discovered that involving my kids in the lunch-packing process not only makes them more likely to eat what’s packed but also gives me a little break. We outsource the assembly tasks as much as possible the night before, which makes the morning rush much smoother. With a bit of guidance teenagers are also perfectly capable of packing their own lunches. Encourage them to prepare their own lunches, and get involved in the cooking, cleaning and packing up of leftovers. Not only does this give them a say in what goes into their lunchbox, but they’re also picking up valuable skills about meal preparation and learning to make healthy choices.
5. Stockpile their favourites. Kids love snacks, with children aged 2 – 14 eating an average of seven snacks per day*. So, in our house we’ve set up dedicated sections in both the pantry and fridge to keep things organised. Along with fresh fruit, yoghurt and protein-rich dips, non-perishable items like UNCLE TOBYS Muesli Bars are great, as they come in lots of flavours to help satisfy any snack cravings. Kids also tend to snack more when they’re with their peers, with 2 in 3 kids and teens snacking occasions being in social environments, compared to 1 in 3 for adults*. So, by having these healthier options readily available, it makes it easier for them to grab nutritious snacks on the go.
6. Model behaviours. Kids notice everything, including what we eat. When they see us making balanced food choices and enjoying a variety of healthy meals, they’re more likely to do the same. This is true for teens, who are developing habits that will last a lifetime. By consistently preparing fresh meals and finding time to eat as a family, we can guide them to make better food choices on their own.