Home
› Resources and Fact Sheets
› Packing a school lunchbox
Packing a school lunchbox
When children eat well they behave better, are able to listen well and concentrate for longer. Packing a healthy school lunchbox will help children to learn and play well and be happy at school.
Steps to planning a healthy lunchbox
- Make time to prepare. Have fresh fruit and vegetables, milk and yogurt, bread and crackers all bought in advance.
- Shop wisely and save money. Buy fresh fruit and vegetables in season to ensure good quality and value for money.
- Make your own snacks. For example snack packs from fresh ingredients which you can buy in bulk.
- Look after the environment. Put sandwiches and other items in reusable containers. This uses less packaging and creates less rubbish.
- Choose a variety of foods from the 5 food groups (see table below).
- Include a bottle of water. No need for sweetened drinks such as juice, cordial or soft drink as these contain too much sugar which are not good for teeth. Non-water drinkers usually start drinking water with the example of other children. Freeze a small quantity each night and top up with cold water in the morning for a cool summer drink.
- Keep food cool. In warm weather freeze a water bottle or put a small ice pack in the lunchbox.
What makes a healthy lunchbox?
Food Group |
Nutrients |
Suitable examples to include in a lunchbox
|
Breads and cereals |
Source of carbohydrate which is a major energy source for the brain and body.
|
All types of bread – whole meal, multigrain, white, pita or other flat breads, fruit loaf.
Rice, pasta, crackerbreads or crispbreads, rice crackers.
|
Fruit |
Contains lots of vitamins
and fibre.
Aim to include 1–2 serves of fruit per day.
|
Fresh whole fruits or cut up and placed in a container.
Dried fruit mix, canned fruit.
|
Vegetables |
Good source of fibre and vitamins.
|
Vegetable pieces as a snack such as cherry tomatoes, capsicum strips, snow peas, small corn cob or baby corn spears. Carrot, celery and cucumber sticks.
Salad vegetables or coleslaw in a
sandwich.
|
Dairy |
Major source of calcium.
Include one serve in
lunchbox every day.
|
Low fat milk, cheese or yogurt. |
Lean meats, fish,
poultry, egg,
nuts and legumes
|
Protein for growing bodies. |
Cold meats or chicken.
Tinned fish such as salmon, tuna or sardines.
Boiled eggs, baked beans, hommus.
|
Remember to involve your children. Take them shopping and let them help choose fruits and vegetables for their lunchbox. Let them help prepare and pack their own school lunchbox.
Attachment | Size |
---|---|
packing-a-school-lunchbox-fact-sheet-20130506.pdf | 107.37 KB |
Share this page
Subscribe
Join our mailing list for the latest news, events and resources from Nutrition Australia.
Make a donation
Will you donate to support healthy eating education?
Become a member
Join Nutrition Australia today for:
- the latest nutrition news, events and research
- volunteering opportunities
- discount on Nutrition Australia events