Nutritious lunch for your child

Packing a nutritious lunch for your child doesn’t have to be complicated. With a few simple strategies, you can provide balanced meals that your children will actually want to eat. Here are some tips for creating wholesome, fun, and exciting lunches.

1. Balance the nutrients

A balanced lunch provides the right nutrients to keep your child energised and focused throughout the day. Here are the key elements to include:

• Protein: Lean proteins like grilled chicken, turkey slices, or boiled eggs are excellent for muscle growth and repair.
• Whole grains: Swap white bread for whole-grain alternatives such as wraps, bread, or pasta. They provide lasting energy and improve digestion.
• Fruits and vegetables: Include colourful options like carrot sticks, cucumber slices, apple wedges, or berries. These pack a punch with essential vitamins and minerals.
• Dairy or alternatives: Add low-fat cheese, yogurt, or calcium-fortified plant-based options to promote strong bones and teeth.

A healthy lunch is all about variety and balance. By combining these key components, you ensure that your child’s meal is both satisfying and nutritious.

2. Keep it fun and involve your kids

When children feel involved, they are more likely to enjoy their lunch. Invite your kids to help with lunch prep or to choose from healthy options. Making lunches visually appealing can also entice them to eat.

• Bento boxes: Compartmentalised lunch boxes are a great way to keep foods separated, making the meal look more fun and organised.
• DIY options: Let children build their own meals with items like whole-grain crackers, cheese, and deli meats. It encourages creativity while giving them control over their choices.
• Colourful additions: Use a rainbow of fruits and vegetables to make the meal more visually appealing. Try adding berries, grapes, carrots, or cucumber slices for that extra pop of colour.

By involving your kids and keeping lunch fun, you’re helping them to develop positive eating habits that will last a lifetime.

3. Plan ahead for stress-free mornings

The key to avoiding rushed mornings is preparation. With a little planning, you can make healthy lunches quickly and easily.

• Organise: Prepare ingredients or full meals the night before to save time. For example, you can chop vegetables, cook grains, or pre-pack snacks.
• Add variety: Keep things interesting by rotating menu items. Offering different meals each day prevents lunchtime boredom and keeps kids excited about their food.

Sample lunch ideas

Med Genius teamed up with Dr Maria Knobel, a general practice doctor, to share three easy-to-make, nutritious lunch ideas:

• Quinoa and veggie salad: Cook quinoa and let it cool. Combine it with chopped vegetables such as bell peppers, cherry tomatoes, and cucumbers. Add chickpeas for extra protein, and sprinkle feta cheese on top for a calcium boost.
• Sweet potato and black bean quesadillas: Mash cooked sweet potatoes and mix with black beans. Spread this mixture on whole-grain tortillas, add some cheese if desired, and toast until golden brown.
• Hummus and veggie-stuffed pita pockets: Fill whole-grain pita pockets with hummus and sliced veggies like carrots, cucumbers, and bell peppers. This provides a healthy mix of vitamins and minerals.

For more family-friendly tips and advice on child nutrition, visit Med Genius.