Smart Snacks for Growing Minds: Celebrate Healthy Lunchbox Week

Did you know that kids consume about one-third of their daily nutrition at school? That little lunchbox packs a punch when it comes to their learning, mood, and overall development. Join Healthy Lunchbox Week by Nutrition Australia every February to make sure that punch is a healthy one!

We know that good nutrition is important to our immune system and in growth and development of children. There is also increasing amount of evidence about the importance of nutrition on brain function and the impacts on mood.   A healthy diet supports optimal learning capability and enhances concentration, IQ scores and even mental health.  The nutrient content of the foods that we eat is key.¹

Why a Balanced Lunch Matters

A well-rounded diet is vital for brain function, behaviour, and academic outcomes. Here’s how nutrition fuels your child’s success²:

1. Brain Function: nutrients like iron, thiamine, Vitamin B, zinc, and iodine support memory, focus, and overall cognitive health. Iron, for example, affects dopamine—a key player in brain function.
2. Behaviour: a balanced diet with proteins, fats, complex carbs, and fibre helps regulate energy, keeping sugar spikes (and mood swings) in check.
3. Academic Outcomes: studies link quality diets with better test scores, fewer absences, and improved concentration.

Every student has potential to do well in school.  It starts at home by offering healthy breakfast options and packing a nutritious lunch. Aim to include minimally processed foods from the five food groups, and try to limit sugary, salty, and high-fat items like chips or lollies, which can impact behaviour and mood.

Here are some great ideas from Nutrition Australia.¹   Pick one item from each group for a balanced lunchbox. A simple tip: set up small bins for each food group in your fridge or pantry and let kids choose one item from each for a balanced, fun lunchbox! ³

Be aware of individual school restrictions on allergens when you choose foods. Some schools may restrict the packing of nuts, dairy, egg or soy.

Here are some tips and ideas for packing a nutritious lunch¹:

• Pack the lunchbox after dinner – use leftovers including cooked chicken, meatballs made into a wrap, homemade pizza or pasta salad
• Pack finger foods – sandwich squares, homemade mini muffins, hummus and dip, cheese cubes, chopped fruit, carrot or celery sticks, wholegrain or rice crackers
• Grocery list – prepare ahead of time to have lots of fresh fruits, vegetables, yoghurt and crackers on hand. Include ingredients to make snacks, like mini muffins or healthy slices.
• Environment – consider the environment by using reusable containers, rather than plastic bags or containers.
• Water – pack a bottle of water; freeze a small amount at the bottom of the container overnight to help keep the water cold throughout the day

The Uneaten Lunchbox

Ever opened your child’s lunchbox at the end of the day to find it untouched and only half-eaten? The so-called “uneaten lunchbox” is a common struggle. Kids get busy, taste preferences change, and sometimes they just don’t have the time (or patience) to eat everything.

To help:

• Involve them: let kids pick an item from each food group. It’s fun, and they’re more likely to eat it when they packed it!
• Make it fun and interesting: sandwiches in shapes, colourful fruits, and a surprise note from home can make lunchtime more appealing.
• Keep it bite-sized: smaller portions mean they’re more likely to take a quick bite between playtimes.

Let’s make school lunches both nutritious and eaten! For more ideas, check out Nutrition Australia’s Healthy Lunchbox Week for recipes and inspiration!

References

1. Nutrition and Learning in the Australian Context | SpringerLink [accessed 11 Nov 2024]
2. 3 Ways Nutrition Influences Student Learning Potential and School Performance – Healthy Food Choices in Schools [accessed 11 Nov 2024]
3. Food, mood & learning outcomes | Healthy Eating Advisory Service [accessed 11 Nov 2024]