Healthy Back-to-school Lunchbox Guide

Courtesy of Cancer Council WA

It’s that time again – back to school!

For some families, it’s the exciting (but also nerve racking) start to a new school journey, while for others, it’s back to another year of early morning routines and school runs. Wherever your family is in your school journey, one thing is for certain: the ‘what should we pack in the lunchbox?’ question echoes throughout kitchens and can feel like an endless challenge!

Healthy eating is important at all ages, but it’s particularly important for children as they are rapidly growing and developing. Kids consume a large portion of their food at school- often around one-third of their daily intake. This makes packing a lunchbox that’s nutritious, as well as tasty and easy to eat, essential. Research consistently shows that nutrition plays a key role in a child’s ability to learn. A well-balanced diet supports everything from focus and mood to memory, brain function, and behaviour.

To help take some of the stress out of daily prep, we have put together our top tips and resources from the team at Crunch&Sip® to make this year’s lunchbox journey easy, healthy and tasty for all.

What should I pack?

When packing the lunchbox, think about the Australian Guide to Healthy Eating as this can be a useful tool. We encourage parents to pack a variety of foods from the five food groups shown here. These include:

Fruits
Vegetables
Milk, yoghurt and cheese, and alternatives
Lean meat and alternatives
Grain and cereal foods

And of course, don’t forget to pack water!

There is no one size fits all model. Just do your best and remember to celebrate the small wins.

The main, mini, munch method!

Main

Aim to pack a lunch with some grains, protein and vegies. This can include a sandwich, wrap, sushi, pasta, curry, falafel or any dinner leftovers. Where needed, add an ice pack to keep food safe.

Mini

Reach for a healthy snack such as cheese and grainy crackers, hard-boiled eggs, homemade muffins, plain yoghurt, popcorn, tinned tuna, baked beans or fruit. It doesn’t have to be fancy or expensive.

Munch

If you think your child needs more food, pack some extra fruit and vegetables for them to enjoy. Pick seasonal, tinned or frozen to save money and encourage variety.