Relieve the lunchbox stress: how to pack healthy, nutritionist-approved lunch boxes

Relieve the lunchbox stress: how to pack healthy, nutritionist-approved lunch boxes

When it comes to packing your child’s lunchbox for school, it’s not just about filling it up with food - it’s about providing a balanced, nutritious meal that will fuel their day, keep them focused, and give them enjoyment in their food choices. That’s no small task!

As a working mum and nutritionist, I know first hand that keeping kids energised and focused can come down to food choices. A balanced lunch is like a secret weapon against the mid-afternoon slump, helping them conquer homework and dodge the dreaded hunger tantrums. 

Over the years, I’ve discovered some clever hacks that make packing healthy lunchboxes less of a battlefield and more of a breeze.

Here’s how to pack healthy, nutritionist-approved lunch boxes:

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. 
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. Plus, they’re picking up valuable skills about meal preparation and making 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. With your kids’ busy study and activity schedules, having these healthier options readily available makes it easier for them to grab nutritious snacks on-the-go.

Kathleen Alleaume is a renowned nutritionist, author, and mum of three, acclaimed for her expertise in positive nutrition and wellness. As a spokesperson for UNCLE TOBYS, she advocates for nutritious eating habits and offers practical advice on maintaining a balanced lifestyle.