Schools are back and parents are wondering what to pack. Whether you have a toddler, a child, or a teenager, a well-built lunch box keeps energy and concentration steady through the day.

The components of a balanced lunch box:

• A wholegrain carbohydrate for steady energy — wholegrain bread, wrap, pasta, or rice.
• A protein to keep them full — chicken, egg, cheese, beans, or hummus.
• Vegetables and/or fruit — aim for colour and variety; cut and easy to eat.
• A dairy or calcium source — cheese, yoghurt, or milk.
• Water as the main drink — skip sugary juices and energy drinks.

Easy ideas: a wholegrain wrap with chicken and salad; pasta with vegetables and cheese; yoghurt with fruit and a handful of nuts (where school allergy rules allow); or veggie sticks with hummus and a wholegrain cracker.

Keep portions age-appropriate, involve your child in choosing, and aim for “mostly nutritious with a small treat” rather than perfection. If you’d like tailored nutrition guidance for your child, our pediatric team can help.