BACK TO SCHOOL: How to pack healthy lunch boxes

The holidays have come and gone, and the school year is officially in full swing. For many parents, the daunting task of packing healthy lunchboxes for their kids can be a source of stress. We want to send our children off to school with nutritious meals that they’ll enjoy, but it’s not always easy to decipher what’s truly healthy and what will actually get eaten.

Supermarket shelves are stocked with numerous pre-packaged snacks marketed as “healthy” options, but many of these products are loaded with hidden sugars, salt, and unhealthy fats. While convenience is important, homemade options are usually the best choice. Setting aside a day each month to bake healthy treats that you can freeze is a great way to ensure your kids always have nutritious snacks ready to go, and it can also save you money.

Healthy Lunchbox Ideas for Busy Parents

To help simplify the lunchbox packing process, we’ve compiled a list of healthy, easy-to-make, and nutritious ideas that are perfect for busy parents. These options are simple, budget-friendly, and will help your children stay energized and focused throughout the school day.

Savoury Lunchbox Ideas:

Chicken & Veggie Frittata: Packed with lean protein from chicken and a variety of colourful veggies, this frittata is a healthier, salt-conscious option for your child’s lunchbox. Made ahead of time and easily stored in the fridge or freezer, it’s a convenient and nutritious choice for busy parents. The best part? It’s easy to grab and can be enjoyed warm or cold, making it perfect for on-the-go lunches. Plus, it’s a great way to sneak in extra vegetables and essential nutrients while providing a satisfying protein boost to keep your little one energized throughout the day! 🥦🍗🍳

Wraps or Sushi Rolls:

Whole Wheat Wraps: Fill whole wheat wraps with lean proteins like chicken, turkey, or tofu, and veggies like spinach, cucumber, and avocado. These are a great source of fiber and healthy fats, making them a filling, balanced meal.
Sushi Rolls: For a fun twist, try sushi rolls made with nutritious ingredients like salmon, tuna, or avocado. They’re a tasty and creative option that your kids will love. Pack a side of soy sauce or a small dipping sauce for extra flavor.

Vegetable & Hummus Snack Packs:

Hummus or Guacamole Dips: Pair creamy hummus or guacamole with carrot sticks, celery, cucumber slices, and cherry tomatoes for a colorful, nutrient-rich snack. These veggies are packed with fiber and vitamins.
Whole Grain Crackers: Rice crackers or whole-grain crackers also pair well with dips, providing additional fiber and a satisfying crunch to the mix.

Mini Salads or Salad Wraps:

Mini Salads: Create simple salads with spinach, mixed greens, grilled chicken, cheese, and cherry tomatoes. Add a small container of dressing on the side to keep it fresh. This is a fresh, crunchy option that packs in protein and vitamins.
Salad Wraps: If your child prefers wraps, roll up greens and proteins like grilled chicken or hummus in a whole wheat tortilla. It’s a mess-free meal that’s easy to eat on the go!

Cheese & Whole Grain Crackers:

Cheese and Crackers: Pair slices or cubes of cheese with whole-grain crackers for a satisfying snack. This combination provides protein, healthy fats, and fiber. For extra nutrition, throw in a few slices of fruit like apples or pears.

Adding a little bit of sweetness to their Lunchbox:

Fruit Muffins or Mini-Pikelets:

Fruit Muffins: Bake fruit muffins using whole grains like oats or wholemeal flour. Add in some fresh or dried fruit such as berries, bananas, or raisins. These are a delicious, naturally sweet treat that’s also nutrient-dense.
Mini-Pikelets: With minimal sugar, mini-pikelets are a great sweet treat, and they can easily be frozen for quick access. Try topping them with fresh fruit or a drizzle of honey for a yummy snack.

Energy Balls or Bars:

Energy Balls: Make energy balls with ingredients like dates, nuts, seeds, and a little honey for sweetness. These are packed with protein, healthy fats, and fiber to keep kids feeling full longer.
Homemade Snack Bars: Homemade bars are also a great option, and you can control the ingredients to ensure they are nutrient-dense and low in sugar. Mix oats, nut butter, and dried fruit for a quick energy-boosting snack.

Fresh Fruit Dips:

Fruit & Yogurt Dips: Slice fruits like apples, grapes, pears, or strawberries and pack them with a side of Greek yogurt for dipping. You can even sprinkle a little cinnamon on top for extra flavor.

Frozen Yogurt Icepoles:

Yogurt Icepoles: Make your own yogurt icepoles by blending Greek yogurt and fruit like strawberry and banana, and freezing them in molds. They’re refreshing, healthy, and fun for kids to eat when they get home from school. Add a little honey or maple syrup for a touch of sweetness.

Quick & Easy Snacks for On-the-Go:

Homemade Trail Mix:

Trail Mix: Combine seeds and dried fruit (be mindful of sugar content). Add in some dark chocolate chips or coconut flakes for a treat that’s nutrient-packed and energizing.

Veggie Chips:

Baked Veggie Chips: Bake your own sweet potato chips, zucchini chips, or kale chips. These crunchy snacks are a fun alternative to traditional chips and a great way to sneak in some extra veggies.

Boiled Eggs:

Hard-Boiled Eggs: Simple and portable, hard-boiled eggs are a great protein option. Pair them with a side of whole grain crackers or fresh fruit for a balanced snack.

Drinks:

Water:

Always opt for water as your child’s beverage of choice. Dehydration can affect concentration, so make sure your child has access to water throughout the day.

Infused Water:

For some variety, try adding slices of cucumber, lemon, or berries to your child’s water bottle. This provides a fun, natural flavor without added sugars.

Homemade Smoothies

Blend up some fresh fruit, spinach, Greek yogurt, and a little bit of water or almond milk for a delicious, nutrient-packed smoothie that can be packed in a thermos.

Label Reading Tips for Packaged Snacks:

If you do need to rely on packaged snacks, be sure to check the labels carefully. Look for the following:

Low sugar: Aim for snacks that contain less than 5g of sugar per serving.
Low salt: Choose options with less than 140mg of sodium per serving.
High fiber: Snacks with at least 3g of fiber per serving will keep your child feeling full and satisfied.
Whole grains: Opt for snacks that use whole grains or wholemeal flour instead of refined grains.

After-School Snack Ideas:

When your child gets home, offer a quick snack that will tide them over until dinner:

Smoothies: Use leftover fruit or veggies from lunch to make a quick, refreshing smoothie.
Crackers with Cheese: A classic, filling combination of whole grain crackers and cheese.
Yogurt with Granola: A simple and nutritious option that’s easy to prepare.
Apple with Nut Butter: Slice up an apple and pair with almond or peanut butter for a tasty, protein-packed snack.

Healthy Habits Beyond the Lunchbox:

If your child is carrying extra weight, it’s essential to encourage regular physical activity. Here’s how:

Get Outside: Encourage outdoor play, whether it’s a trip to the park, a walk around the block, or a game of soccer in the yard.
Sports: Consider enrolling your child in a sport or activity they enjoy, whether it’s swimming, cycling, or dancing. Physical activity is crucial for maintaining a healthy weight and building a positive relationship with exercise.
Lead by Example: Make sure the whole family is involved in staying active. A fun walk or bike ride together not only promotes physical health but also strengthens family bonds.

Creating Healthy Lifelong Habits:

The habits we instill in our children today can set the foundation for their health for years to come. Encourage them to embrace nutritious, whole foods, stay hydrated, and enjoy physical activity. By making small, manageable changes now, you’ll help your children develop lifelong habits that will benefit them as they grow into healthy, confident adults.

Packing your child’s lunchbox doesn’t have to be overwhelming or time-consuming. With a little preparation, you can easily provide nutritious, fun, and tasty meals that will keep your kids energized and ready to take on the school day. Whether you’re baking ahead of time or putting together quick, simple meals, these healthy lunchbox ideas are sure to make packing lunches easier and more enjoyable for both you and your child.

Annette’s cookbooks SYMPLY TOO GOOD TO BE TRUE 1-7 and Cooking for 1 or 2 People are sold in all good bookstores. Go to www.symplytoogood.com.au for more information and recipes.