Top tips for packing a healthy lunchbox

Children are at school for a big part of their day. It’s important that they have enough food and energy to grow, play and learn. Tasmanian Dietitian, Alison, shares some handy tips for packing a nutritious (and yummy!) lunchbox.

The 4 lunchbox essentials

  1. A main lunch item like a sandwich, wrap or leftovers from dinner.
  2. Vegetables and fruit. Carrot sticks, cucumber sticks and all kinds of fruit are great options (some schools have a regular fruit and vegetable break as part of their day!)
  3. Snacks like cheese, wholegrain crackers, dips, popcorn, boiled eggs* or meatballs.
  4. A water bottle!

    Tip: Add a freezer brick to keep foods like meat or dairy products cold and safe to eat.
    Check out more lunchbox ideas here.

Adding different items in their lunchbox helps your child learn to eat a variety of foods

When you’re packing a lunchbox, consider offering foods from most of the five food groups. These are:

  • Grains (bread, crackers, rice, and pasta)
  • Vegetables (cut up carrot, cucumber or in a soup or salad)
  • Fruit (whole fruit or cut up like watermelon or apple slices)
  • Meat, chicken, fish, eggs*, lentils and beans.
  • Dairy foods (milk, cheese, and yoghurt) or non-dairy alternatives.

Top “go to” store bought suggestions

Sometimes adding store-bought packaged foods can make lunchbox packing a little easier. Some foods have a Health Star Rating on the front. To make healthier choices on packaged foods look for the highest star rating when comparing similar packaged products. Here are some good ones:

  • Fruit bread
  • Crackers
  • Yoghurts
  • Cheese sticks
  • Dips
  • Canned fruit in juice
  • Canned fish (such as tuna)
  • Baked beans

You know your child best

  • Pack what you think is enough food for the day and what type of food they can manage at school. Gently check in with your child about what they ate and what works for them. Remember this can change over time.
  • It’s a parent’s choice about what food to send to school for their child. What you put in the lunchbox will depend on you, your child and what you have available.

Tip: Help your child make the transition to eating at school by practising eating out of a lunchbox at Launching into Learning sessions or play groups, or just when you are out and about.

* Remember to check your school’s guidance around being allergy aware.