21/07/2025
📦 What makes up a healthy lunchbox? Let’s break it down into 5 simple building blocks.
As a paediatric dietitian and mum, I know how overwhelming lunchboxes can feel. But when we get the balance right, we’re not just filling a box — we’re fuelling their growth, focus, mood, and long-term health.
Here are the 5 core components of a well-rounded lunchbox:
1️⃣ Whole grain, high-fibre carbohydrates
Think whole grain bread or wraps, brown rice, whole grain crackers or pasta. These provide slow-release energy to support learning and concentration.
2️⃣ Protein
Essential for growth and fullness. Include options like boiled eggs, shredded chicken, tuna, baked beans, or even plant-based choices if that’s your family’s preference.
3️⃣ Vegetables
Fresh, tinned, or jarred all count. Carrot sticks, cucumber rounds, cherry tomatoes, corn kernels, or pickled beetroot — every little bit helps build acceptance and nutrition.
4️⃣ Fruit
Fresh or dried — both provide vitamins, antioxidants, and fibre. Apple slices, berries, banana, dried apricots or dates are all great options.
5️⃣ Healthy fats
These support brain health and help kids feel satisfied. Avocado, olives, tuna in olive oil or hummus all count.
🧠 Remember: You don’t need to pack the perfect lunchbox every day. If it’s still mostly white, that’s okay. Progress beats perfection — small, consistent shifts can make a big difference over time.
🎯 Want more practical lunchbox ideas that kids actually eat?
👉👉Comment LUNCHBOX below and I’ll send you a free dose of inspo to make lunchboxes easier and healthier this school term.
Enjoy back to school 🏫
Yours in healthy families,
Karina
Paediatric Dietitian | Founder of Nourishing Kids
