Welcome to part two of our back to school series in collaboration with Munch. You can find part one here where we talked about children’s nutritional needs to get them through busy school days feeling full of energy.
Here’s a simple formula that we keep in mind when packing lunchboxes to make sure we’ve got all of the nutrition bases covered. Pick one or two foods from each section below: Protein + healthy fats + complex carbs + fruit and veggies + water. Using this formula will create a lunchbox that’s well-balanced, nutritious and satisfying. It will fill children up and provide them with all the energy and nutrients they need to keep them going throughout the afternoon.
Feel free to tailor to what your children like and what you’ve got in the fridge / cupboards.
Protein
cubes of cheese
falafels
frittata
edamame beans
smoked salmon
cubes of chicken
hard-boiled egg
crispy chickpeas
greek yoghurt
chia pudding
sweetcorn fritters
hemp seeds
halloumi
lentils
nuts and seeds
nut and seed butter
Protein is essential for the body’s growth and repair which is super important for our fast-growing children. It’s one of the fundamental building blocks for muscle development as well as being important for children’s growing immune systems and brains. Children need protein on a daily basis so include one or two of these in their lunchbox every day.
Healthy Fats
olives
olive oil
nuts and seeds
nut butter
seed butter (tahini)
fish and meat
cheese
cream cheese
nat unsweetened yoghurt
avocado
coconut
coconut yoghurt
energy balls
Fat has many functions in the body including growth and development of the brain and nervous system, building hormones and helping the body to absorb fat-soluble vitamins. Healthy fats have been shown to improve attention and decrease hyperactivity, impulsiveness and restlessness in children. Pick one or two from the list each day.
Complex Carbs
vegetables
oats
oatcakes
chickpeas
beans
lentils
sweet potato wedges
wholewheat pasta
nuts and seeds
brown rice
quinoa
wholegrain bread or wraps
flatbreads
Complex carbohydrates are a great source of energy, which children need a lot of during the school day. My preference is to get most of the complex carbs from plant sources like veggies, oats, chickpeas etc. but if you’re including pasta or bread then opt for wholegrain types rather than white which will provide longer-lasting energy.
Fruit and Veg
cherry tomatoes
celery
red pepper
carrot sticks
cucumber slices
raw sugar snaps
roasted broccoli
sweet pot wedges
green beans
peas
roast beetroot
sweetcorn fritter
avocado
edamame beans
olives
berries
apple
melon
grapes
banana
kiwi
dried mango
dried apricots
pear
peach
plum
pineapple
mango
orange
coconut
satsuma
Mix and match the fruit and veg you pack in your children’s lunchbox to get a range of vitamins and minerals in there. Giving children a couple of portions of their daily fruit and veg in their lunchbox is a great way to care for their bodies and minds - helping their immune systems to work effectively, supporting their brains and providing long-lasting energy.
Aim for a minimum of 2 portions each day in the lunchbox - with one of them being a vegetable. As a rough guide, one portion will be about the size of the palm of their hand.
Something to dip into
pea dip
natural yoghurt
These dips are all loaded with protein, good fats, and sustaining carbs to promote healthy growth and development. Dips are an optional add-on but I find children always love having something to dip their crackers or veg sticks into.
To keep things interesting, consider textures and variety - put something crunchy (cracker) with something soft (avocado), something juicy (melon) and something chewy (dried fruit). Chop veg and fruit in different shapes and sizes.
Drinks
Always pack a full water bottle with the lunchbox and encourage your children to drink it throughout the day. Water is the most hydrating drink, and the only one we recommend packing for school. As an occasional alternative, you could pack coconut water, milk, a green smoothie or our fruit soda.
