When you’re a parent of young children, meal planning can feel like a huge burden.
And for school-aged children, packing a lunch is yet ANOTHER thing to think about. It’s so easy to fall into the habit of packing the same thing when your to-do list won’t quit, and you lack inspiration.
In this blog, we look at what to include in your child’s lunch, as well as some tips that’ll help make putting together a packed lunch a breeze.
The Importance Of Lunch
Lunch is a key part of the day, no matter your age. By eating a nutritious, healthy lunch, we give our bodies the gifts of…
Energy
Packing in the goodness in the middle of the day boosts our blood sugar levels. Breakfast was a long time ago, and our get-up-and-go is usually beginning to dwindle come lunchtime.
Nutrition
Healthy foods full of vitamins, minerals, protein and fibre keep us feeling sated and our brains and bodies working efficiently throughout the afternoon.
Growth
Children’s bodies are incredibly busy growing 24/7. A healthy diet, including a nutritious, wholesome lunch, supports children’s ’ development in all areas: physical, emotional, cognitive and social.
Concentration
Nutrient-packed foods can improve cognitive functioning, like concentration and memory, so a good lunch supports children in focusing for the rest of the day.
Packing Lunch: The Basics
Let’s get started. What do you need so that you can provide your child, or a child you care for, with an afternoon-enhancing lunch experience?
- Lunch box or bag. Forget characters or brands; a lunch vessel does not have to be fancy, but it does need to be sturdy. There’s nothing worse than a squished sandwich!
- Ice pack. Lunchboxes aren’t typically placed in a fridge at your child’s childcare setting, so include an ice pack to keep the contents cool and fresh.
- Little tubs for loose snacks. From blueberries to yoghurt, from houmous to cheese cubes, little tubs are incredibly useful in diversifying your child’s lunch without buying processed, packaged goods. Don’t forget to label them with your child’s name to avoid them getting misplaced.
- A thermos container. Some people choose to provide their children with warm meals, and for that, you’ll need a container that will keep the food warm from drop-off til lunchtime.
Cleaning Your Lunch Box
When it comes to keeping lunch boxes and bags clean, pay careful attention to your washing routine.
Your lunch vessel might look clean, but crumbs and spillages can easily gather in seams and corners and need clearing as soon as possible. For lunch bags, ensure you turn the entire thing inside out before wiping it down with hot, soapy water.
Packed Lunch: A Healthy Meal
To get the most out of a packed lunch, it must feature plenty of healthy foods.
Plenty of ‘typical’ lunchbox items, like crisps, chocolate bars and meat and dairy-based snack foods, are highly processed and full of sugar and salt. It’s okay to include some of these items as part of a balanced diet, but that’s the buzzword - BALANCE.
When you’re thinking about what to include in your child’s packed lunch, it's important to remember two things: food groups and portion control.
Food Groups
Aim to include all food groups when fuelling your child for the afternoon. The 5 food groups are:
- Fruit and vegetables. These are packed with minerals and vitamins.
- Carbohydrates, like pasta, potatoes and grains, which are full of energy.
- Proteins, such as beans, eggs and fish. Foods that contain protein support our bodies in growing and repairing.
- Dairy and dairy-free alternatives. Cheese, milk and yoghurt and their dairy-free counterparts provide goodness that supports our bones, hair and teeth.
- Fats and oils. These provide us with essential fatty acids, which means we can effectively absorb the vitamins from other foods.
Portion Control
It’s easy to under or overestimate how much of each food a child needs to get them through the day. Over a full day, children should be offered:
- 5 servings of fruit and vegetables.
- A serving of carbohydrates at each meal and snack.
- 2-3 servings of protein.
- 3 servings of dairy or dairy-free alternatives.
- Sparing usage of oils and spreads.
Planning & Prep
When lunchboxes are just another thing to tick off your to-do list, they can feel like a chore. Here’s how to ease the strain.
Get Organised
Forget stressful mornings. Make up your child’s lunchbox the night before to avoid the rush in the early hours when there are hair-brushing, face-washing and PE kits to sort out.
Little Helpers
Include your child in planning what goes into their lunchbox, as well as putting it together in the evening. These activities start up great conversations about health and wellbeing, as well as providing your child with autonomy around making healthy choices.
Batch-Making
If you have space in the fridge or freezer, it’s entirely possible to batch-make sandwiches, muffins and healthy bakes in advance so that you can whip one out the night before a new nursery or school day.
New Foods
Don’t be afraid of including foods in their lunchbox that are new to your child. Nursery is a vastly different environment, and many children will try and even enjoy new flavours and textures among their peers rather than at home.
Packed Lunch Ideas
We’ve compiled a handy list of nutritious lunch suggestions below to help you get through the packed-lunch-mind-blank.
- Pitta pockets and wraps don’t have to be boring. Make pinwheels with tortilla wraps or include houmous and other dips with pitta strips for a dipping bonanza.
- Pasta or rice. A delicious lunch of these grains, including peas, sweetcorn, lean meats or meat alternatives, can make a great hot or cold lunch.
- Veg and houmous. Interactive lunch options that involve dipping or spreading can be really exciting for small people.
- Rice cakes or plain popcorn provide a delicious crunch without all of the salt and sugar that comes with processed crisps and crackers.
- Cheese cubes, slices or strips can stand alone or be provided alongside fruit, veg and crackers for a stackable, snackable, playful lunch option.
- Overnight oats are popular among the adult population, but have you ever thought of providing them for your child? Oats release energy slowly, meaning your child will be able to sustain their energy levels right the way through the afternoon.
Fussy Eaters
It’s normal for kids to be picky eaters, and a packed lunch is a great opportunity to try new things.
Little sections, tubs and cupcake cases filled with colourful, interesting-looking foods can spike curiosity; it’s a picnic in a box, a combination meal rather than just one thing, and this can feel like far less pressure to ‘like’.
Remember to include your child’s ‘safe’ foods for consistency, but add something new to try each time. And make it fun! Funky sandwiches can be created with the help of shaped cookie cutters. You can even leave little notes or draw smiley faces on bananas and oranges to add extra giggles to lunchtimes.
What Will You Pack Next?
Packed lunches don’t have to be boring. With plenty of colours, textures, and a lot of love, you can liven up lunchtimes to make for a fun experience they can enjoy with their friends.
You could even take our tips on board to liven up your own lunch!
From mealtimes to playtimes, nursery will be an exciting adventure for your little one, providing a nurturing learning environment that will prepare them for big school and beyond. Read this blog for practical steps for the transition to school.
