How to Make a Healthy School Lunch for Your Child

Growing children and teens burn up to 30% of their total calories while in school, so what you pack every day is important.

There is nothing worse than spending a lot of time making school lunches and getting them returned almost untouched.

So this is my absolute sure lunchbox formula and will help you balance good options, good nutritional balance, and ease of use.


One of the most important problems with lunch boxes is that most of the foods they contain tend to be high in carbohydrates. Popular lunches such as fruits, biscuits, bars, sandwiches made from white bread, rice snacks, juices and dried fruits are all carbohydrate-based foods that are low in protein or high in fat.

While growing up, active children need enough energy from good quality carbohydrates, the energy coming from processed, sweet type carbohydrates is quickly digested, resulting in a high release of the hormone insulin, the child It is prone to long-term overeating and weight gain.

The second issue is the effect of these foods on the teeth. Sticky fruit twists, icing snack bars, sweets and juices expose your teeth to sugar and increase the risk of tooth decay.

The key to avoiding this nutrient imbalance is to find a carbohydrate- and fiber-rich option for whole grains, and protein-rich foods to balance the satiety and nutrients of your child’s lunch mix. ..

The nutritionally balanced lunch box can be divided into four core sections. Whole grain sandwiches or energy wraps. Protein-based snacks for important nutrients and satiety. Fruits and vegetables for fiber and vitamins; and snack foods with some nutritional benefits.

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Most importantly, busy children need enough water for optimal hydration. There is no place to put fruit-based drinks in school lunch boxes, especially in the warmer months when young children are at high risk of dehydration.

Primary or secondary

For elementary school children and late teenagers, instead of packing additional snack foods in their lunch boxes, as an alternative, additional sandwiches and wraps, or additional protein-rich snacks such as yogurt and milk drinks. Extra energy they need through nutritious foods that pack and help them stay full and satisfied.


1) Sandwiches, wraps or crackers

Whole grain and whole grain breads and crispbreads are best. Be sure to include protein-rich fillings such as ham, tuna, chicken breast, and eggs in your sandwich, as protein helps keep your child full throughout the afternoon. Older children may need additional sandwiches or wraps to enjoy during breaks.

2) Fruits and vegetables

Dried fruits, fruit juices, fruit sticks and straps are high in sugar and are quickly digested, so fresh fruits are always the best choice. Older children may need extra fruit. Adding vegetables in addition to fruits allows children to become accustomed to eating low-sugar, nutritious vegetables. Therefore, always add cut carrots, cucumbers, baby tomatoes, peas, or red peppers to your children’s lunch, whether or not you eat them. ..

3) Dairy products

Dairy products such as milk, cheese, yogurt and dairy snacks provide both calcium and protein for healthy bones, teeth and growth. Look for yogurt without added sugar. Flavored milk is suitable for older children.

4) Snack

Snacks aim to include 400kJ or 100cal per serve and an option made from whole grains with minimal sugar (5g per serve). Homemade snacks such as banana bread and mini muffins are a nutritionally good choice if you have the time to make them.

5) Water

Water must always be the drink of choice for children. Fruit juices, cordial waters, and flavored waters are high in sugar and should not be taken on a regular basis.

Things to avoid

Cheese and cracker dips: Cheese and crackers are nutritious, while soft-style dips are highly processed and low in protein.

Rice Snacks: Processed rice is a source of energy and is prone to overeating. MSG is often added to varieties with flavor.

Chocolate Spreads: Contains more sugar and vegetable oil than your child needs.

Sweet biscuits: A truly party food made from vegetable oil, sugar and white flour.

Cheesy Chips / Extruded Cheese Snacks: Often contains additional MSG and is highly processed.

How to Make a Healthy School Lunch for Your Child

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