How much should I pack in my child’s lunch box?

How much to pack in a school lunch box is a common question, especially when kids are starting school. It depends on how active they are, their appetite, and whether they prefer to sit and take their time eating or like to race off to play.

When you first pack a lunch box, how much to pack can be trial and error. Start with a morning tea snack and something for lunch. Think about how much your child typically eats at home during usual school hours. In the beginning, if you are not sure if they will be hungry, pack extra, shelf-stable items that can be eaten when they get home or reused if not eaten, like sultanas, a tub of fruit in natural juice, a carton of UHT milk, some wholegrain crackers or an extra piece of fruit.

Make sure to pack some of these everyday:

Something made with wholegrain carbs like a sandwich, wrap or roll, naan, roti, pasta, rice, couscous or quinoa. Carbs give kids the energy they need to make it through the day.

Vegetables, because most kids don’t eat enough and including some at school is the best way to up their intake.  It’s as easy as some cherry tomatoes, carrot sticks or salad in their sandwich.  Just a few strips of red  capsicum gives you all the Vitamin C you need for the day!

Some protein to keep them fuller for longer like cheese, chicken, tuna, egg or hummus.

Some fruit, either in season fresh, dried or tubs in natural juice.

A water bottle, as kids get thirsty and water is the best way to keep them hydrated. Freeze it to keep their lunch cold.

For kids who like a bit more at lunchtime pack:

• Some dairy foods like plain milk or plain yoghurt for growing healthy bones and teeth.
• Extra fruit and vegetables.
• A bigger sandwich or roll.

Need some inspiration? Check out the lunch boxes we have packed:

For kids with small appetites or who are too busy to eat, try a  sandwich, fruit, tomatoes, cucumber, cheese and biscuits and a water bottle. Cut up sandwiches, fruit and vegies to make it easier to eat.

For hungrier kids, try a chicken roll, fruit and yoghurt or if they don’t like sandwiches try crustless quiche, bliss balls and veg sticks or fried rice, vegie sticks and a piece of fruit slice.

Lunchbox images supplied by Cancer Council Western Australia Crunch&Sip website.

For lots more inspirational lunch box ideas see our healthy lunch box examples.

Make after-school snacks count!

If your kids don’t eat much at school and are starving when they get home, make sure after-school snacks are nutritious.

Offer the vegetable component of dinner as an entrée or bring dinner time forward if you can. Try not to rely on prepackaged snacks from the supermarket full of sugar, salt and fat.

Check out our Snack Solutions guide for all you need for fast, tasty and healthy snacks!

Check out our blog on Make your lunch box food safe.

Get your kids involved in planning and packing their lunch box using our interactive lunch box builder that has options for all appetites and taste buds.

© Cancer Council NSW 2024 Head Office Address: 153 Dowling Street, Woolloomooloo NSW 2011. Cancer Council NSW is registered with the Australian Taxation Office as an Income Tax Exempt Charity: Charitable Fundraising Authority No. 18521.

Some images on this site have been supplied by Cancer Council Western Australia's Crunch & Sip website