As the new school term begins, nutrition specialists share practical tips and innovative sandwich ideas to ensure children receive balanced, nutritious, and energising meals that support concentration and growth throughout the school day.
With the new school term approaching, nutrition experts are again urging parents to treat the lunchbox as more than a quick fill-in. According to Veto Gate, Manal Ezz El-Din, a researcher at the Food Technology Research Institute, has set out a series of practical sandwich ideas aimed at giving children a more balanced meal during the school day, with steady energy and better nutritional value. Guidance from the Mayo Clinic Health System, Harvard T.H. Chan School of Public Health and Children’s Health all points in the same direction: a good packed lunch should combine grains, protein, fruit and vegetables.
Ezz El-Din’s suggestions rely on simple ingredients that are easy to rotate across the week. Among them are cottage cheese with grated carrot, lettuce and coloured peppers; omelette or boiled egg sandwiches with herbs and vegetables; tuna with carrot, parsley and lemon; grilled chicken with rocket and peppers; and white cheese with olive oil and herbs. She also recommended spreads such as peanut butter, date paste and sesame-based tahini. Similar advice appears in health guidance from Israel’s Ministry of Health and the Healthy Eating Advisory Service in Victoria, both of which encourage lean protein, legumes, eggs, nuts or tahini, alongside plenty of vegetables.
The emphasis on variety is not just about taste. Harvard says half of a lunchbox can be fruit and vegetables, with whole grains and protein making up the rest, while Cleveland Clinic notes that children benefit from meals that support concentration, growth and overall energy. Ezz El-Din also stressed cutting back on processed products and mayonnaise, while using as many natural ingredients as possible.
Bread choice matters too. Veto Gate reported that Ezz El-Din urged parents to alternate between baladi bread, brown bread and wholegrain loaves, depending on the child’s preference, so children can benefit from fibre and the slower release of energy that whole grains provide. Mayo Clinic and the Ministry of Health likewise recommend whole-grain bread, while the Healthy Eating Advisory Service says wholemeal, wholegrain or multigrain bread adds fibre and nutrients. She also advised packing fruit and water with the sandwich, a point echoed across the health guidance, which says hydration and a colourful mix of foods help round out a school meal.
Disclaimer: This content is for informational purposes only and is not intended to be a substitute for professional medical judgment, advice, diagnosis, or treatment.
