Tips for packing a well-balanced lunchbox for your toddler

According to Terry Harris, head dietitian at Discovery Vitality, although it’s easy to overthink this particular part of your morning routine, it’s something you shouldn’t actually stress about.

“Kids tend to thrive on routine,” she informs – so, actually, packing the same snack a few times in a row will be doing them a favour. It’s far more tricky to ensure those snacks include one of each major food group (protein, starch, veg, fruit and dairy), that it can safely be kept out the fridge for a few hours, and that it’s quick and easy for a toddler to eat. 

Terry offers a few suggestions for healthy, delicious lunchbox snacks for your toddler:

Proteins

These are the building blocks for bones, muscles, skin and blood. Healthy options include leftover meat like steak or roast, a quartered hard-boiled egg or homemade mini meatballs, but try to avoid processed meats like salami, ham and sausages which tend to be high in salt and unhealthy fat.

Starch

Grains contain important nutrients like fibre, B vitamins and minerals to support healthy digestion. Good examples include homemade popcorn, boiled baby potatoes, and wholewheat rolls, while refined starches like white bread get the thumbs down. 

Calcium

Plain milk, blocks of cheddar or soft cheese wedges are a great source of calcium (important for building strong bones and teeth), but avoid sugar-laden yoghurt cartons and flavoured milk.

Fresh fruit and vegetables

Cut up veggies, like halved cherry tomatoes, slices of cucumber, baby carrots and chunks of mielies give a good nutritional boost, as they contains many vitamins and minerals.

Include fresh fruit, too, but choose varieties that are easy to peel – your little one will probably need a teacher to help them peel a banana, for instance. Change up varieties regularly to make sure they’re getting a spread of nutrients. 

Something to drink

Pack a bottle of water instead of fruit juice, which is high in sugar and contributes to tooth decay.

Healthy fats

Don’t forget to add in some healthy fats, which provide energy and essential fatty acids as well as fat-soluble vitamins (A, D, E and K). Peanut or macadamia butter, mashed avo and unsalted peanuts are all good sources. Go easy on saturated fats, like butter spread on sandwiches.

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