Stop Overthinking the Lunchbox
If there's one thing I've noticed as both a nutritionist and a mum, it's that we've lost sight of what a simple, healthy kids' lunchbox actually looks like.
I'm not surprised, honestly. The amount of food on supermarket shelves right now is a minefield - organic this, gluten-free that, protein added to everything. Parents are doing their best in an industry that makes simple eating feel complicated.
Think protein first
One of the biggest things missing from kids' lunchboxes is protein. You're probably not surprised I said this - but it's true.
Pair a low-protein breakfast with a low-protein lunch, and you're setting kids up for a blood sugar rollercoaster - one that can show up in mood and behaviour too.
You know that "hangry" feeling as an adult? Awful. Now picture a kid - active, hyper, still learning to regulate their own emotions - who doesn't have the words for "I need protein right now." They just feel bad. And often they're offered more of the same food that caused the problem in the first place.
A simple lunch that prioritises protein
Not Instagram-worthy. But your child will actually feel satisfied.
Basic sandwich with cheese and marmite
Sandwich or bun with chicken (Tegal Meal Maker chicken works well for ease)
Bier stick (salami stick)
Beef Jerky - great packaged option
Greek yoghurt (coconut yoghurt has no protein unless its added)
Cheese sticks
Nuts, or the little packets of trail mix (more of a fat source but still a great option to add)
A platter of cheese, salami, fruit
Smoothie with added protein from milk and yoghurt
Leftover meat - eg chicken drumstick or chopped sausage with some fruit
Cheese on toast, mouse traps
Canned tuna with crackers or added to noodles
Egg and bacon mini muffins
Pairing protein, fat and fibre with carbohydrate gives a more substantial meal and a gentler blood sugar response than carb-heavy food on its own.
Don't spend all your money on the glorified health food or bread
An expensive loaf topped with honey or jam is still predominantly carbohydrate. An ordinary sandwich filled with cheese, chicken, egg or tuna is the far more substantial option.
The filling matters more than the bread. This comes down to the glycemic load of the meal as a whole.
The same goes for the health food snack aisle - much of it is glorified air and starch, dressed up and priced accordingly. Money is better spent on the foods above with vegetables and fruit. They feel more expensive at the checkout, but they go further and cut down the need for constant snacking.
The takeaway
Keep it simple, you don’t need a kids lunchbox recipe book!
