Packing healthy lunchboxes your child will eat is a challenge many parents face. It’s not just about making meals nutritious, but also ensuring they’re enjoyable enough for your child to eat. Balancing fun and nutrition can be tricky, but with the right ideas, lunchtime can become a positive experience. Written by Nikki Temkin.
If you’re a parent, you know the drill: you spend hours shopping for and preparing a healthy, balanced lunchbox for your child to take to school… only to have it come home barely touched. So what’s the trick to getting kids to actually eat the lunch you pack for them? It’s more than just putting together an exciting menu. Studies have shown that children are more likely to show an interest in eating food if they’ve been involved in choosing, and planning, the lunchbox.
Start with the basics
Even fussy eaters can be persuaded to try their lunch if it comes in a cool lunchbox they’ve helped choose themselves – perhaps even one with their favourite cartoon character on it. Opt for a lunchbox that is leak proof and has a number of inner compartments for convenient packing. You can also consider adding a refreezable ice pack to help keep everything cool until break time.
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We eat with our eyes
Food that looks good will always be more appealing. Try easy hacks for presenting food in a more visual way – sandwich stamps or shape cutters immediately turn an ordinary sarmie into something special, you can use cookie cutters to slice fruit and vegetables into interesting shapes or make ‘faces’ on food using slices of cucumber, tomato, cheese or grapes. Think: cucumber slices shaped like a caterpillar with a cheese smile, raisins for feet and grape slices for eyes.
Tick the right nutrition boxes
In order to create a balanced lunchbox, try to add something from each of the five food groups – that means a protein like yoghurt or cold meats, starch like a wrap, wholewheat bread or pasta, healthy (preferably plant-based) fats like nuts or seeds, vegetables and fruit.
Be drinks smart
Avoid caffeinated or carbonated beverages and choose something healthy that will hydrate your child and provide additional vitamins. Top choices are water and fruit juice – or fruit juice diluted with water.
Think about the little extras
If your child has a tough day ahead at school – perhaps they have a maths test or a sports match they’re nervous about – they may appreciate a hand-written note reminding them that you love and support them.
You can also print then cut out a few jokes or fun quotes and keep them in a drawer in the kitchen – simply pop one into their lunchbox when you assemble it.
ALSO READ: 7 tasty (and easy) lunchbox ideas for kids
Healthy lunchbox ideas kids will love
- Guacamole dip with cucumber, carrot sticks and mini corn
- Savoury muffins – experiment with flavours like ham and corn or carrot and zucchini
- Seed loaf sandwich with ham, lettuce, tomato and mayonnaise
- Wraps or mini pitas with tuna, mayo and cucumber
- Fruit salad skewers
- Wholewheat pasta with basil pesto and chicken
- Fruit and veggie smoothie
- Yoghurt tubes can be frozen and double up as ice packs
- Biltong, dried fruit, seeds and nuts are great as snacks
- Soup or curry can easily be served in a flask to keep it warm until break
- Meatball and vegetable skewers
- Egg muffin-cup frittatas are a smart way to pack in ‘hidden’ veg
- Zucchini fritters
- Pasta salad looks great when layered in a jar
- Cottage cheese with tomato and cucumber, served with sliced pita bread to dip
- Cheese, cucumber and tomato skewers
- Homemade muesli bars
- Pretzels with nut butter for dipping
BabyYumYum FAQs: Pack Healthy Lunchboxes Your Child Will Eat
What are some healthy lunchbox ideas for kids?
Healthy lunchbox ideas include whole grain sandwiches, wraps with lean protein, veggie sticks with hummus, fruit, yoghurt, and nuts. You can also include homemade muffins or energy bites for a fun snack.
How can I make lunchboxes more appealing to my child?
Try using colourful containers, cutting food into fun shapes, or making “lunchbox art” by arranging food into creative designs. You can also involve your child in the packing process to make them more excited to eat it.
How do I balance nutrition in a child’s lunchbox?
Aim to include a variety of foods: protein (e.g., chicken, beans, or cheese), healthy fats (e.g., avocado or nuts), complex carbohydrates (e.g., whole grains), and fruits or vegetables. This provides a balanced mix of nutrients.
How can I make sure my child eats the food in their lunchbox?
Avoid packing too much food at once, as this can overwhelm them. Stick to what your child loves, but try new items slowly. Keep the portions small and manageable so they don’t feel pressured to finish everything.
What are good snack options for a lunchbox?
Healthy snacks can include whole grain crackers, apple slices with peanut butter, fruit cups, unsweetened yoghurt, or homemade granola bars.
Can I include treats in a healthy lunchbox?
Yes, you can include a small treat in moderation. For example, a small piece of dark chocolate, a homemade cookie, or a few pieces of dried fruit. Treats shouldn’t make up the majority of the lunchbox but can be an occasional inclusion.
How can I avoid packing the same things every day?
Create a weekly lunchbox plan and rotate meals. For example, Monday can be sandwiches, Tuesday wraps, Wednesday salad bowls, and Thursday leftovers. This adds variety while keeping it interesting.
How can I pack lunchboxes to keep food fresh?
Use insulated lunchboxes or cool packs to keep perishable foods at the right temperature. Invest in airtight containers to prevent food from becoming soggy or spoiled.
What are some vegetarian options for kids’ lunchboxes?
Vegetarian lunchbox options include hummus and veggie wraps, cheese and veggie sandwiches, chickpea salad, quinoa bowls, or veggie sushi rolls.
How can I get my child to eat more vegetables in their lunchbox?
Start by adding small portions of their favourite veggies alongside dips like hummus or guacamole. You can also try sneakily incorporating vegetables into wraps or sandwiches.
What foods should I avoid packing in a child’s lunchbox?
Avoid sugary snacks, processed foods with little nutritional value, or foods that can be choking hazards (e.g., whole grapes, large nuts). Also, avoid packing foods that could spoil without refrigeration.
How can I make lunchboxes fun for picky eaters?
Get creative with your lunchbox. Try different textures, colours, and shapes to make the meal exciting. You can also try bento boxes with compartments for a variety of mini meals, or include fun “dips” to make eating more engaging.
Packed with flavour and protein, vetkoek with feta and biltong makes a tasty lunchbox treat. Simple to make and great for school lunches!