How to pack a healthy lunchbox

It’s important that you can be sure that the eat-right rules you follow at home happen when your child is at nursery or school too. One of the best ways you can be sure that she is eating a healthy diet when you aren’t there to feed her is to provide a packed lunch for her – and studies show that healthy eating can make a huge difference to your child’s general health and boost her brainpower – just what she needs for nursery and school a few years down the line.

Why is healthy eating so vital for babies and toddlers?

By giving your baby or toddler healthy, nutritious food and steering away from fast ‘junk’ food, you’re setting her up with a healthy eating habit that will stand her in good stead as she grows.

Healthy eating also is important for learning. Your baby or toddler’s brain needs certain nutrients and a constant supply of energy to operate at its optimum level.

Junk food causes her blood sugar to spike and can lead to irritability and attention problems. Instead, ensure your child’s lunch contains foods that are rich in brain and memory boosters such as choline (found in eggs) and antioxidants, which protect against cell damage – these are found abundantly in fresh fruits and vegetables.

Omega-3 fatty acids help boost signals between brain cells and are found mainly in fatty fish such as salmon and tuna, fortified eggs, and avocados. Iron also is key, because it boosts mental alertness. It’s present in lean red meat, poultry, beans, green leafy vegetables such as spinach and kale, dried fruit and whole grain bread.

Toddler lunchbox basics

Make sure your toddler’s lunchbox contains a balance of fruits and vegetables, lean protein, calcium-rich dairy and whole grains. Her lunchbox should contain at least one fruit or vegetable.

Toddler lunchbox ideas

Bread

There’s a huge range but you need to think fibre. If your child prefers white, choose whole wheat white, not refined white. Keep it fun by using cookie cutters to make shaped sandwiches, and mix it up with English muffins (use these to make mini pizzas – just smooth on some tomato purée and sprinkle on some mozzarella cheese and some chopped spinach, then heat under the grill until the cheese melts), mini bagels, mini pittas, rice cakes, tortillas, and whole wheat waffles.

Fillings

There are many tasty sandwich fillings, such as: ham and cucumber, cheese and ham, cream cheese, chopped celery and raisins (slice them up), grated carrot mixed with grated cheese, leftover beef or chicken, mixed with a little mashed avocado, hummous, mashed hard boiled egg or tuna.

Fruit

Avoid anything that has to be peeled unless it’s an easy-peel banana. Apple slices are a good staple, as are slices of soft fruit, such as nectarines or peaches. If you’re giving your child grapes, be sure to slice them in half.

Vegetables

Include a small bag of cooked diced veggies, or cooked baby carrots, broccoli florets or sweet potato squares. Cherry tomatoes also are good, but be sure to cut them in half.

Snacks

It’s important to pack healthy snacks too. Choose whole wheat versions of popular crackers. Mini rice cakes also are a good option.

The information in this feature is intended for educational purposes only. If you have any concerns about your health, the health of your child or the health of someone you know, please consult with a doctor or other healthcare professional.

Last Modified: 21/09/2009