What children eat at school can make a big difference. A balanced lunchbox meal nourishes the body, supports steady energy levels, and helps them stay alert and focused throughout the day.
Lunchbox meals packed with sugary, salty, or oily foods can lead to sugar crashes, sluggishness, and poor concentration. Items like chocolate bars, kuih, and sugary drinks may provide a quick burst of energy, but often leave children feeling tired soon after. Similarly, foods like instant noodles, fried nuggets, and crisps are typically high in salt, fat, and additives, which can affect not just energy, but overall health, immunity and wellbeing.
What should go in a balanced lunchbox?
- Fruit and vegetable: High in dietary fibre, vitamins and antioxidants. Aim for variety in colour and texture.
• Examples: cucumber sticks, apple slices, cherry tomatoes. - Whole grains: Provide steady, long-lasting energy.
• Examples: brown rice, wholemeal bread, wholegrain wraps or pasta. - Protein: Supports growth, builds muscles, and keeps kids full longer.
• Examples: grilled chicken, eggs, tofu, fish, tempeh. - Healthy fats: Support brain development.
• Examples: avocado, natural peanut butter, nuts and seeds.
Note: Always be aware about allergies if children are sharing food in school.
Sample lunchbox meal combinations
Combo 1
• Mini chicken satay bites (boneless, no sticks)
• Cucumber sticks and cherry tomatoes
• Wholemeal sandwich with a thin layer of peanut sauce spread
• Apple slices
Combo 2
• Fried brown rice with frozen peas and carrots, ikan bilis, and egg (less oil)
• Papaya cubes
Combo 3
• Mee hoon goreng with vegetables and shredded chicken
• Hard-boiled eggs
• Banana
Creative ideas to make lunch fun
For main dish:
Mini DIY (do-it-yourself) popiah bar
• Spread a thin layer of sweet sauce on popiah skin.
• Fill it with grated carrots, shredded lettuce, mashed tofu, or egg.
For main dish:
Nasi kerabu-inspired bento
• Blue rice (use butterfly pea flower), shredded cabbage, grated carrots, egg strips.
• Serve with a small piece of grilled fish.
• Add grated coconut (serunding) for flavour.
For dessert:
Fruit skewer
• Alternate cubes of pineapple, honeydew, and jambu air.
• Serve with yoghurt dip.
Overcoming picky eating
To encourage healthier eating habits and reduce picky eating, involve your child in the lunchbox meal process. Let them help plan menus and give them the power to choose between two or three healthy options. Making food visually appealing can also go a long way – use cookie cutters for fun shapes or pack meals in bento-style containers with separate compartments for dips and sauces. Establishing a simple routine, such as setting aside time once a week to prepare meals together, not only builds valuable life skills but also makes kids more likely to enjoy what they’ve helped create.
Parent checklist
- Keep portions age-appropriate
- Avoid sugary, salty, or oily snacks
- Include plain water
- Use insulated containers for hot or cold foods
- Label all lunchbox items with your child’s name
Small changes to lunchbox meals can make a big difference in how children learn, play and grow throughout the day.
