Paediatric dietitian highlights the importance of colourful, varied, and balanced foods in children’s lunchboxes to support concentration, growth, and lifelong eating habits as schools reopen.
A healthy school lunchbox can do more than stave off hunger until the end of the day. It can help children stay focused, support growth and make it easier to build good eating habits that last, according to Yakın Doğu University Hospital paediatric dietitian Associate Professor Taygun Dayı. He said parents should think not only about filling the box, but about balance, variety and food safety as the new school term begins.
Dayı said fruit and vegetables should be at the centre of the lunchbox, with a mix of colours wherever possible. Apples, pears, tangerines and grapes are easy options, while carrots, cucumbers, tomatoes and peppers can be packed in child-friendly portions. The Harvard T.H. Chan School of Public Health recommends a similar approach, advising that half of a child’s lunchbox should contain colourful fruit and vegetables. Fruit and vegetables can also be paired with wholegrain crackers or a small amount of nuts to make snacks more filling and more varied.
He also pointed to nuts and dairy foods as useful additions when portion sizes are kept appropriate for the child’s age. Raw walnuts, almonds, hazelnuts and cashews provide healthy fats, fibre and minerals, while yoghurt, ayran, kefir and cheese can add protein and calcium. Similar guidance from health authorities in New South Wales and Queensland stresses the value of including foods from the main food groups, alongside water, to help with concentration and learning.
For more substantial options, Dayı suggested sandwiches and toasted snacks made with wholegrain bread, filled with cheese, halloumi, egg or vegetables. Home-made cakes and biscuits made with wholemeal flour can also work if they rely on fruit for sweetness rather than added sugar. He added that packaged foods should not be banned altogether, but labels need careful checking for sugar, salt, fat, colouring and artificial sweeteners. Other nutrition guides echo that advice, urging parents to prioritise simple, familiar foods, involve children in preparation and keep sugary drinks and packaged snacks to a minimum.
Disclaimer: This content is for informational purposes only and is not intended to be a substitute for professional medical judgment, advice, diagnosis, or treatment.
