Lunch box wars: How to get kids to actually eat their lunch

COMING up with lunch box ideas can be exhausting, not to mention deflating when they come home uneaten. Here’s how to win the lunch box wars

Lunch boxes don’t consist of just a sandwich and a packet of chips these days. One of the lunch box creations from food blogger Lisa Corduff. Picture: David Kelly

I GET it: packing a lunch box that comes home untouched is exhausting (not to mention deflating).

It’s a battle families can do without, but there are some simple steps to ensure your child’s lunch goes straight to their stomach and not trashed (or traded).

According to a recent survey by Tip Top Australia, 72 per cent of schoolchildren have admitted to doing something with their school lunches other than eating the whole lot. As for parents, almost a third are not confident in knowing what food is best for their child, while just over half worry their child may not get the nutrients they need.

WHEN LUNCH COMES HOME AGAIN

Sure, packing more than 150 healthy lunches a year can be challenging, especially if you have a picky eater on hand. However, there are a number of reasons a child might skip their lunch, apart from choosing to play.

In some cases, kids just can’t stomach the same lunch box foods over and over again — It’s boring. And for kids, boring means one thing: not eaten. Or, more frequently than not, the healthy contents are in competition for the sweetest treats which can fill kids up, leaving little room for more nutritious options.

One of Beau Coffron’s (The Lunchbox Dad’s) creations. It’s awesome, but probably unrealistic for most parents. Picture: Tim Hunter.

MAKE PACKED LUNCHES LIKE A PRO

Involve your child

Kids are more likely to eat what they’re given if you let them have some input in the decision-making process. Bonus. By allowing kids to be a part of the planning and preparation may even excite them to try something new.

Choice

Give your children two to three options for each component of their lunch. Things like chopped veggies and fruits with tasty dips; protein choices such as sliced meats, cheese or hard-boiled eggs, and then high-fibre carbohydrates for longer lasting energy, such as breads, homemade muffins, legumes and crackers.

A great example of a healthy lunch box. Picture: Kathleen Alleaume

Preparation is key! Having precut options stored in separate containers in the fridge makes it quick and easy for children to choose during the morning rush hour.

Make it fun

It may be a struggle to get your child to eat their greens, but it doesn’t have to be that way. With a little creativity, food can be healthy and fun at the same time. “Having some fun with mealtimes can give the whole family something to look forward to” says Dr Tim Sharp, psychologist and founder of The Happiness Institute.

We’re not saying you have get as creative as Beau Coffron (The Lunchbox Dad), but this is pretty cool. Picture: Tim Hunter.

Experiment with cookie cutters to make eye-pleasing shapes with fruit or sandwiches, or use Paddle Pop sticks to create mini vegie kebabs. Presenting food in a fun-like manner also brings a sense of enjoyment to eating!

Make a snack-inspired lunch

Children have small stomachs and prefer to graze, rather than eat fewer, bigger meals. Try making lunch into a “bento box” style container where food can be separated (that together form a balanced meal). Besides, smaller portions encourage them to eat a larger variety, which helps stave off boredom.

Be flexible

Agree to include a treat from time to time, as long as that goodie is eaten along with a balanced meal.

Kathleen Alleaume is a nutritionist and founder of The Right Balance.