Healthy School Lunchbox: A Parent’s 5‑Step Blueprint

**Kids who eat a balanced lunch score 11 % higher on afternoon tests, UK School Food Study 2024.**

- ½ fruit & veg  |  ¼ whole‑grain  |  ¼ protein + dairy - Limit free sugars < 5 g/meal - 5 lunchbox menus & swap chart below

Lunch supplies up to **35 %** of a school‑age child’s daily energy and crucial micronutrients like calcium, iron and vitamin C.

1. **Colour**: at least two colours of produce. 2. **Lean protein**: egg, hummus or chicken strips. 3. **Smart carb**: whole‑wheat pita or brown‑rice sushi. 4. **Dairy/alt**: cheese cube or fortified soy drink. 5. **Fun extra**: dark‑chocolate square (< 4 g sugar).

| Day | Main | Fruit/veg | Crunch | Drink | |-----|------|-----------|--------|-------| | Mon | Turkey‑avocado wrap | Carrot sticks | Popcorn | Water | | Tue | Hummus + pita | Grapes | Cucumber coins | Milk | | Wed | Egg‑fried rice (brown) | Edamame | Apple slices | Water | | Thu | Mini cheese quesadilla | Cherry tomatoes | Trail mix | Milk | | Fri | Salmon pasta salad | Orange wedges | Whole‑grain crackers | Water |

• **Stable energy** → fewer classroom slumps. • **Better immunity** via vitamin C & zinc. • **Bone health**: 500 mg lunchtime calcium ≈ 40 % RDA (7‑10 y).

- Juice boxes = liquid sugar; replace with water or milk. - “Healthy” bars often hide 12 g added sugar.

| Myth | Fact | |------|------| | “Kids won’t eat veggies.” | Repeated exposure (8‑10×) increases acceptance by 70 %. | | “Whole grains are too heavy.” | Portion‑control & flavour dips solve texture complaints. |

👉 **Download our printable lunchbox sticker chart** to let kids tick off colours each day.

A rainbow of produce, smart carbs and fun protein builds focus and growth—prep on Sunday, tweak with the swap chart and watch lunchboxes come back empty.

1. UK School Food Study, 2024. 2. EFSA nutrient reference values, 2023.