Youthrive Integrated Therapy Services
By Stella Boyd-Ford, Youthrive Dietitian
When children transition to daycare, kindy, or school, it’s an exciting yet challenging milestone. New routines, environments, and experiences await, and this can sometimes feel overwhelming for little ones. One of the most significant changes they’ll face is their eating routine, especially with the introduction of lunchboxes. While the excitement of starting school or daycare is thrilling, adjusting to the new mealtime schedule can take some time. It’s normal for children to be hesitant about trying new foods or even sticking to familiar ones until they feel more settled. But with a little guidance and preparation, you can make lunchtime a stress-free and enjoyable experience.
1. “You Provide, They Decide” – Give Your Child Control
One of the most helpful approaches to lunchtime is to embrace the rule, “You provide, they decide.” As a parent, you’re responsible for what goes into the lunchbox, but your child is in charge of what they choose to eat. This gives them a sense of independence and control, which can help them feel more comfortable during their transition to school or daycare. It also encourages them to develop healthy eating habits by letting them decide what works best for them without pressure.
2. Mix Familiar with New – Gently Introduce Variety
If your child is resistant to trying new foods, try introducing new options alongside their familiar favourites. For example, if your child loves crackers and dip, you can pair it with some fresh veggie sticks to encourage them to try something different. If they only eat berries, sneak in a few grapes or cherry tomatoes alongside their usual berries. This strategy ensures that they have enough to eat while gently nudging them to expand their palate when they’re ready.
The goal is to make their lunch appealing and accessible while giving them the freedom to explore new flavours at their own pace.
3. Involve Your Child – Make Packing Lunchboxes Fun
Involving your child in the lunchbox preparation process can make it a fun, engaging experience. Allow them to pick out snacks, fruits, or even the type of sandwich they want to bring for the day. Simple choices, like “Would you prefer an apple or a banana?” or “Which yogurt flavour would you like?” help give them a sense of ownership and responsibility.
Additionally, let your child help with the preparation when possible. Whether it’s buttering the bread, arranging crackers, or packing snacks into containers, children are more likely to eat what they’ve helped prepare. When they feel part of the process, they may also be more excited to enjoy the food they’ve packed.
4. Easy-to-Open Containers – Empower Independence
One of the simple yet often overlooked aspects of lunchtime is ensuring your child can easily open their lunchbox, containers, or snacks. Children often struggle with tricky lids or hard-to-open packets, and this can lead to frustration, especially when they’re hungry. Make sure to pack foods in containers that are easy for little hands to open, such as snap-lock containers, twist-off lids, or even reusable pouches. Empowering your child to manage their own lunch with minimal help promotes independence and builds their confidence.
5. A Balanced Lunch – Include Foods from Every Food Group
A balanced lunchbox is key to fueling your child’s day and supporting their growth and development. Aim to include a variety of foods from the five core food groups: fruit, vegetables, grains, protein (such as meat or alternatives), and dairy (or dairy alternatives). Variety not only provides essential nutrients but also makes mealtimes more interesting.
Here are some creative lunchbox ideas for preschool-aged children:
Example 1:
- Cheese sandwich
- Small container of baked beans
- Fresh fruit (like an apple or banana)
- A handful of cherry tomatoes
Example 2:
- Vegemite sandwich
- Cheese stick or Babybel cheese
- Cucumber sticks or baby cucumber
- Dried apricots
Example 3:
- Bread roll with roast chicken
- Yogurt tub
- Fruit salad in a juice cup
- Creamed corn or corn on the cob
Example 4:
- Boiled egg
- Cheese cubes
- Fresh fruit (like a pear or orange)
- Wholegrain crackers
- Popcorn
Example 5:
- Tinned tuna and pasta
- UHT milk popper
- Sultanas
- Snow peas
By providing a variety of flavours, textures, and nutrients, you help your child stay energized and engaged throughout the day.
6. Keep Mealtimes Relaxed and Positive
The transition to lunchtime can take time, so try to keep things light and positive. If your child doesn’t eat everything in their lunchbox, it’s okay! What matters is that they are learning to make choices and experiment with new foods. Instead of focusing on how much was eaten, praise their effort in trying new things and let them know that lunchtime is a time to enjoy food without pressure.
Packing a lunchbox for your little one doesn’t need to be stressful—it can be an opportunity for your child to explore new foods, take ownership of their meals, and develop positive eating habits. By mixing familiar favourites with new foods, involving them in the preparation process, and ensuring that everything is easy to access, you can help them navigate their transition into daycare, kindy, or school with ease. Keep things fun, balanced, and stress-free, and before you know it, they’ll be looking forward to lunchtime every day!
