Packing a lunchbox for a child, especially a fussy eater, can feel like a daily challenge. We spoke with Angela D’Amore, a mother of two daughters with particular palates, about her experiences and advice for creating stress-free and nutritious school lunches.Angela humorously shared her initial struggles, admitting to crafting artistic lunches inspired by Instagram, only to have her child’s teacher request simpler options. “Sometimes the more knowledge you have, the worse it is because you think ‘Oh, I’ve got to put this in my lunch box and this,’ and it’s got to be colorful.” But, as she learned, every child is different, and Instagram-worthy lunches aren’t always the answer. The key takeaway? “Don’t put too much pressure on yourself to make things amazing every day.”

So, what guidelines should parents keep in mind when preparing lunchboxes? Angela explains that the Australian guidelines recommend children consume foods from the five food groups daily, while limiting processed foods, sugars, sugary drinks, and sodium. However, she stresses that these are guidelines for the entire day, not just the lunchbox.”You don’t need to put pressure on yourself that your lunch box needs to have something from every food group every day,” Angela advises. She recalls the pressure she used to put on herself to include fruits and vegetables daily, only to realize that, without refrigeration, these items might not be appealing by lunchtime. If your child’s school offers a “crunch and sip” break, that’s a great opportunity for them to enjoy fresh produce while it’s still cool and crisp. Angela suggests focusing on balance and remembering that the lunchbox is just one part of their daily nutritional intake.

What to Pack: Fibre and Protein are Key

Angela emphasises the importance of including a source of fibre and protein in your child’s lunchbox. Fibre can be found in fruits, vegetables, and whole grains like high-fibre breads and crackers, as well as better-quality muesli bars. Often, high-fibre foods also contain protein. Cheese is another excellent option, with various forms available, such as soft cheese, cheese sticks, circles, or string cheese. You can even opt for multi-packs containing crackers, cheese, and processed meat.

The Fibre Factor and Glycemic Index (GI)

Many children don’t get enough dietary fibre. Angela explains that the recommended daily fibre intake is “their age + 10” grams. This means an eight-year-old needs 18 grams of fibre per day. Checking packaging labels can help you determine the fibre content of packaged foods. Fruits and vegetables are also excellent sources; one apple or half a cup of vegetables provides approximately 4 grams of fibre. While it’s safe to assume children who eat a wide variety of foods get enough fibre, many processed foods are made with refined flours. Angela suggests swapping white bread for high-fibre white bread or wholemeal bread. When selecting muesli bars, choose nut-free options with a 4 or 5-star health rating, which typically indicates a higher fibre content (but always double-check the label). Low Glycemic Index (GI) foods are minimally processed and provide sustained energy, which is crucial for maintaining focus at school. A breakfast of high-fibre, low-GI cereal (4 or 5-star) with milk and fresh fruit is a great start to the day. Cooked foods like pre-boiled eggs on toast with avocado are even better if your child will eat them.

Iron-Rich Foods

Angela highlights the importance of iron, referencing a recent article that revealed 30% of toddlers are iron deficient. Iron deficiency in toddlerhood can persist into school age, with symptoms including tiredness, paleness, and sleep issues.Including iron-rich foods in your child’s diet is a good starting point. Processed meats like salami sticks provide some iron, but should be balanced with fresh meat in the evening. Dried apricots, iron-fortified breakfast cereals (4 or 5-star), and iron-enriched bread are also good sources. Nut pastes and peanut butter are great snacks (where allowed by school policy). “Iron needs to be spaced out; have little bits often.” If you suspect your child isn’t getting enough iron, consult a GP for a blood test and potential supplement recommendations.

Minimising Processed Foods

Angela advises using the star ratings on products to identify high-fibre options. To reduce processed food intake while maintaining shelf life, consider sandwiches, quiches, muffins, cold pasta (with salt and olive oil), cheese, and yogurt with processed meat. Focus on foods your child enjoys and that can be stored safely in a lunchbox. Don’t worry about elaborate presentations; simply experiment to see what works. Adjust portion sizes based on age, as older children have different nutritional needs. Engage older children in discussions about how food affects their brain and energy levels, encouraging them to nourish their bodies.

Beating the Heat

In warmer climates, keeping lunchboxes cool is essential. Angela suggests freezing small milk cartons for a refreshing drink at the end of the day while also keeping the lunch cool. Traditional ice packs or freezer pouches can also be used. She even puts yogurt in the freezer to keep cool during the day.