Choose one food from each category to pack a healthy lunch:
Carbohydrates Provide energy, fibre and staying power. Whole-grain products offer more fibre to keep kids feeling full longer.
• grains (bread, wrap, pasta, crackers, rice) • sweet or white potato (baked, sweet potato fries, in risotto or soup) • yogurt • beans and lentils
Proteins Supply the building blocks for the body’s growth, repair and day-to-day functioning. Combined with a carbohydrate, they keep your kid fuelled longer.
Options: • meat • cheese • plain Greek yogurt • beans, fish
Snacks Help little ones stay energized so they can pay attention and behave in class — and out.
• hummus, guacamole • rice cakes with tahini and fruit spread or jam • trail mix (raisins, dried cranberries, goji berries, cereal, sunflower seeds) • granola bar
Essential for memory, concentration, stamina and overall brain and nerve function.
• oily fish (salmon, tuna, sardines, herring, mackerel), tinned or fresh • seeds (sesame, flower, flax, pumpkin) • avocado • omega-3 eggs
Fruits and vegetables
Provide fibre, antioxidants and powerful plant nutrients not found in proteins and carbohydrates.
• pineapple • mango (freeze before packing to avoid browning) • sugar snap peas • cucumber
Put it all together
Need some inspiration? Try these five interchangeable lunch and snack ideas:
• Whole-grain pita pocket stuffed with egg, tuna or salmon salad, plus sliced cucumber • Kiwi fruit, halved and ready to scoop out with a spoon, and low-sugar yogurt • Pepper slices and cottage cheese • Milk
• Whole wheat wrap filled with sliced meat (turkey, chicken or ham), grated carrot and avocado • Apple slices with cinnamon • Cracker or vegetable sticks and hummus • Water
• Baked potato with mixed-bean chili or baked beans, topped with grated cheese and served in Thermos • Celery sticks filled with tahini (sesame seed spread) • Baked tortilla or pita chips and guacamole • Diluted juice
• Chicken noodle soup with extra vegetables • Frozen or fresh mango • Apple slices and cheese • Coconut water
• Pasta served with tomato sauce (add extra vegetables: mushroom, peppers, broccoli) • Cottage cheese and pineapple • Granola bar and apple slices • Water
Keep up with your baby's development, get the latest parenting content and receive special offers from our partners