Another school year is around the corner and here comes the hassle of packing a lunchbox and the worry of how to make it nutritious every time for your kids.

Since every little bite counts, here are some tips to make it easier for you:

school-lunchbox-snacks

Source: Hello Magazine (Photo by Jonathan Colon: https://skatesphere.com/)

Pack it safely

  • Use cooler bags for items such as meats, eggs, cheeses or yogurts and insulated containers to pack hot food as it will be kept for several hours before it is consumed

What to pack

  • Include at least two servings of veggies and salads in the lunch box such as a salad for lunch and some cucumber and carrots sticks for a snack.
  • Choose fresh fruits, dried fruits or fruit based desserts for a nutritious snack
  • Opt for wholegrain breads and cereals
  • Add one serving of meats and alternatives to your child’s lunch box such as minced lean meat or chicken in pastas, an egg sandwich, beans, lentils, or chickpeas in stews
  • Pack 1 serving of dairy products such as low fat fortified milk or low fat cheese sticks
  • Keep the water bottle handy to ensure hydration throughout the day
  • Introduce new food items at home before offering them in the lunch box to make sure your child consumes it at school
  • Finally yet importantly, always remember that the variety of colors and food choices is key for a healthy lunch box and the more the presentation of the food is appealing to your kids the more likely they will consume the nutritious choices you packed for them.

How does a healthy lunch box look like?

A healthy lunchbox contains fruit, dairy, bread & cereals, veggies & salad, meat & alternatives and water.

Did you know?

Kids spend 1/3 of their day at school and thus their lunch box should provide at least 1/3 of their daily needs for proper physical and mental performance.

Example 1:

  • 1 egg sandwich with whole grain bread and lettuce
  • Carrot slices
  • 1 apple
  • 1 low fat yogurt
  • Water

Example 2:

  • 1 bowl of chicken pasta with colored bell peppers
  • 1 low fat fortified milk
  • 1 cup of sliced strawberries
  • Baked sweet potato sticks
  • Water

Example 3:

  • 1/3 cup of brown rice with spinach stew
  • 1 cheese stick
  • Cucumber slices
  • 1 banana
  • Water

What about your shopping rules:

  • Plan it ahead of time
  • Let your children participate in shopping for healthy food options
  • Read the food label
  • Shop Smartly
  • Choose a rainbow of different fruits and vegetables
  • Favor whole fruits instead of juices
  • Choose low fat dairy products.
  • Opt for wholegrain breads and cereals
  • Choose “lean” cuts of red meat

Remember you are your child’s first role model so make sure to practice eating healthy together and involve them in the shopping and preparation of their lunch boxes, as this will make them more likely to eat it at school.

For more Nutrition articles click here.

By: Rasha Omer , Market Nutritionist at Nestlé Middle East