How to pack a healthy lunchbox for your children
 - Medshield Movement

How to pack a healthy lunchbox for your children


Like any healthy plate of food, you want to make sure that your kids lunch box contains a mixture of protein, fats and carbs – macronutrients – and some nutrient and vitamin-rich fruit and veggies. 

Packing a healthy lunchbox for your kids ensures that they stay mentally and physically alert while at school – and that they have enough energy for sports in the afternoon. While it may require a little effort, we have some great lunchbox tips and tricks that will set you up for success

Think of your kid’s lunch box as three parts:

1/ The “main” meal

2/ The snacks

3/ The treat 

The “Main meal”

This needs to be the grounding meal of the lunch box. It should have a mixture of all your macronutrients and serves to fuel your child for the afternoon ahead.

This could be leftovers: such as: a pasta bake, a portion of lasagne, leftover braai food (chicken pieces and a mealie, for example). You will need to pack some utensils (a wooden spoon can work for bakes and pasta). 

Other great ideas for the main part of the lunch box that don’t require cutlery, include: sandwiches, bagels, wraps, burgers, pies or pitas. Just make sure that the filling contains some kind of protein and other nutrients. The trick is to avoid foods that are very high in sugar and will create energy highs and crashes later on. 

For example, try combinations such as: tuna-mayo toastie with rye bread or a veggie burger with mayo, lettuce and tomato or a falafel wrap with slaw and hummus or a chicken wrap with salad or a peanut-butter and banana sandwich. 

The Sides

Let’s start with the snacks and then get to the treat…

Great snacks for lunch boxes include: fruit, such as berries, slices of fruit like pawpaw or melon, a naartjie, a banana, an apple, sliced cucumber, sliced peppers or cocktail tomatoes. These must be easy to eat and packed with good nutrients and vitamins. 

The “treat” should be something that offers a little “pick-me-up” but still contains quality nutrients. This could be something like a banana muffin <can we link to the new recipe, please?> , a mini quiche, an oat bar or oat-based chunky biscuits or a small tub of yoghurt with some fruit. This should be something your child can eat fairly quickly at first break and it will give them some energy for the remaining lessons before lunchtime. 

And, it goes without saying, make sure that your child has something to drink as well (not necessarily fruit juice, which is high in sugar). The best is always water, but if they struggle to drink plain water, add some slices of fruit or mint to the water bottle to add a little flavour.

For more meal-planning recipe ideas, click here. 

Go Back

Similar Articles

Women’s Health & Menstruation Myth–Busted

Read More

The Health Benefits of Aubergines + An Easy Caponata Recipe

Read More

My baby has eczema, what do I do?

Read More

Signs Of Hearing Loss And What You Can Do

Read More

If you ever wanted a reason to stop smoking, this is it

Read More

What Exactly Is the Difference Between Stress and Anxiety?

Read More

The Symptoms & Signs of Menopause

Read More

What is Chronic Kidney Disease and how to prevent it

Read More

DISCLAIMER: The information provided on this website is for educational purposes only and is not intended as medical advice, diagnosis, or treatment. This content may contain information related to exercise, fitness, diet, and nutrition, which is intended solely for your personal use and informational purposes. Before commencing any exercise, fitness, diet, or nutrition regimen, especially if you are pregnant or have pre-existing health conditions, you should consult with a physician. Nothing on this site should be construed as medical advice or diagnosis. For any symptoms or health concerns, please consult a healthcare professional