Arabic version: خبراء يحددون الأساسيات لوجبات الغداء المدرسية المغذية

Packing school lunches can be overwhelming and stressful, but following a checklist can make it easier. According to ABC News, experts recommend a checklist approach to ensure children receive a balanced meal during their school day.

Georgia Rea, an accredited practising dietitian and research assistant at the University of Newcastle, emphasizes the importance of including whole grain carbohydrates, lean protein, some fruit and vegetables, and a dairy or calcium-rich food in lunch boxes. She notes that kids often eat around one third of their daily food intake at school, making the contents of their lunch boxes crucial for their overall nutrition.

Neha Lalchandani, a research fellow at Deakin University, suggests that a “good enough” lunch box should contain at least one filling core item, a couple of varieties of fruit or veg, some protein, and water. She advises against including highly processed snacks that lack nutritional value.

Jessica Beaton, an accredited practising dietitian and mother of four, shares her strategy of using a mental checklist when preparing lunches. She adapts her choices based on her children’s changing preferences and ensures they receive a balanced meal throughout the day.

Experts also recommend utilising leftovers from dinner as a practical way to fill lunch boxes. Simple planning, such as packing lunches the night before, can significantly ease the morning rush for parents. Rea suggests that with thoughtful preparation, packed lunches can effectively support children’s focus, mood, memory, and overall behaviour throughout the school day.