Packing a lunch box: how to add more fruit and veg

Fruit and veg have great nutritional value that helps kids learn and play at school. Plus there’s the added budget bonus: fruit and veg, especially produce that’s in season, is often cheaper than packaged products and tastes better too. Why wouldn’t you pack fruit and veg every day?

Think of fruit and veg as daily snacks and aim to include at least one serve of fruit and one serve of veg in the lunch box every day.

• Include fresh fruit and veg as snacks like sliced cucumber, carrot sticks, grapes, an apple or a mandarin. Serving fruit and veg snacks at home helps kids become familiar with them when packed in the lunch box.
• Send chopped vegies for Crunch & Sip.
• Packing colourful fruit and veg makes lunches look attractive and provides a variety of nutrients.
• Add fruit and veg to homemade goods that are easy to pack in a lunch box such as:
  • Muffins
  • Scones
  • Pikelets
  • Bliss balls
  • Pizza
  • Frittata
  • Mini quiches. 

Some can be made in advance, then wrapped individually and frozen, ready to pop in the lunch box.

• Include vegies and salad for lunch in sandwich fillings, salads or veg based leftovers like fried rice or easy pasta salad.
• Keep some dried or canned fruit ready to pack if you run out of fresh. Fruit or fruit puree tubs in natural juice or a box of sultanas are quick and easy snacks. Avoid highly processed packaged snacks. See our healthy snacking ideas.
• Be a positive role model and eat fruit and veg in front of your kids. They will be more likely to eat and enjoy fruit and veg too.

So, keep serving fruit and vegetables and praise your child for eating them. It’s a great way to build healthy eating habits.

© 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