What should go in my kids school lunchbox?

The age old issue of what to put in your kids’ school lunchbox is upon us again with the end of the school holidays. Here are some of the comments I hear from parents:

How much variety should go in my child’s school lunchbox?
I’m so bored making the same lunch day in day out….
What is a balanced school lunchbox?
How do I get them to eat something different in their school lunch?

The most important thing about the food in a school lunchbox is that your child eats it. It may be the most beautifully presented and nutritionally balanced school lunch, but if your child is not going to eat it - it doesn’t really matter!

Save the new foods and exciting flavours for meals at home - at least until they are used to them! Here’s what i believe should go into a balanced school lunchbox:

A source of carbs - kids need this for energy

bread - any type (wholemeal adds lots of extra fibre)
rice
pasta
crackers

A source of protein - great for keeping tummy’s fuller for longer

meat
poultry
eggs
fish - tuna, tinned, smoked or fresh salmon
cheese - cheddar, cream cheese, brie etc.
seeds
lentils (in a soup for example) or beans (like chickpeas)

Fruit - for nutrition, hydration and overall deliciousness!

All fruit is great
Maybe try some variety here where children might be more open to change

Veggies - for nutrition, fibre etc.

any veggies are great
be prepared to see them coming home again!

Bits and bobs:

power balls
cheese cubes
yoghurt
pretzels
popcorn
healthy flapjacks
carrot and oat muffins

Fluids

water

Here are some sample lunch combinations that might work for your child:

tuna and grated carrot sandwich on wholemeal with cheese cubes, crackers and 2 easy peelers
ham and cheese in a wholemeal wrap with cherry tomatoes, yoghurt (we love Glenisk) and some pineapple chunks
roasted chicken sandwich with power balls and a banana

You can get lots more sandwich filler ideas (35 in total!) on my blog here or get 50 lunchbox ideas here. And grab your reusable snack and sandwich bags here for all your lunchbox needs!