Packing the perfect lunchbox

As with any meal, a child’s lunch is an important part of their diet. It’s what keeps them going until dinner! A wholesome, well-balanced lunch also helps them concentrate and provides the nutrients they need to grow and stay healthy. But what exactly does that look like?

Every balanced lunch should include:

• Lots of fruits and vegetables - enough to make up about half the meal. They can be cooked or raw and worked into a recipe or eaten as a separate dish. This food group is important because it provides lots of fibre, vitamins and minerals. In addition to making lunches more nutritious, fruits and vegetables add colour and texture.
• A good source of protein, such as eggs, fish, tofu, chicken, pulled pork, edamame, or chickpeas. Protein helps the body repair damaged tissues like muscles, hair and nails and also makes you feel full and satisfied.
• A grain or starch. This will provide carbohydrates, which are the main form of fuel used by our bodies. The options are endless: couscous, bread, pasta, sweet potatoes, or quinoa, to name just a few! You’ll want to choose whole grains over refined grains when you can, because whole grains are higher in fibre. That helps you feel full longer and is good for your digestive health.

Having healthy snacks between meals can help your kids stay energized. We recommend packing one for the morning and one for the afternoon. If your kids like a little dessert with their lunch, count that as an extra snack and pack three. Of course, it all depends on how hungry your kids are. If they come home with a lunchbox full of food—or totally empty—you’ll want to adjust accordingly.

Here are some ideas for healthy snacks:

• Fresh or dried fruit
• Applesauce
• Hummus and veggies
• Crackers and tofu spread
• Yogurt
• Cheese
• Smoothies or yogurt drinks
• Homemade muffins or breakfast bars
• Energy bites
• Toasted chickpeas or lentils

As far as drinks go, water should always be the go-to. You can also pack animal- or plant-based beverages like soy or oat milk, which are rich in protein and vitamins. Remember: unsweetened products are best. Smoothies are another nutritional option. Avoid juice, as even 100% fruit juice is very high in sugar.

Deli meats (such as cooked ham, smoked turkey, bologna and salami) are high in salt and contain preservatives. That’s why it’s generally recommended to eat them no more than two to three times a week and to buy high-quality products whenever possible.

Other healthy sources of protein for your lunches include cooked chicken, eggs, tuna and veggie pâté. And if you have leftover meat from dinner, why not use it to make sandwiches for the next day? Last night’s tenderloin can easily become a delicious pork on ciabatta with honey mustard, apples and arugula. And teriyaki chicken thighs can be turned into a delicious chicken and sesame-roasted bell pepper sandwich.

When packing lunches for adults, the same rules apply: make sure you have a source of protein, plenty of vegetables, and some carbohydrates—ideally, whole grains and/or fruit—plus snacks.

Don’t make the mistake of just grabbing a salad, or a veggie soup, or a frozen TV dinner, or two sad slices of ham on white bread—you’re guaranteed to run out of energy before the day is out. But don’t go overboard either, or you’ll wind up stuffed and sleepy.

• Bring leftover dinner if you have access to a microwave or can pack it in a thermos. Try a dumpling soup, a chickpea curry, or a nice bowl of chili
• Make a sandwich, wrap, or stuffed pita with a protein like eggs, chicken, tofu, or pork. If you need inspiration, try making this apple-cranberry chicken salad sandwich
• Level up your salad game or make a poke bowl with cooked or canned fish.
• Pack yourself a picnic. Include all your favourite snacks, whether it’s store-bought tabbouleh, Greek yogurt, and sliced cucumbers and cheese, or crackers with tofu spread, canned tuna, carrot sticks, and an apple.

Remember, these tips and tricks for a balanced lunchbox are just a guideline, not a rulebook. Don’t worry if you child’s lunch is missing a food group once in a while. At the end of the day, healthy eating is a lifelong habit that can’t be measured in a single meal.