'I'm a nutritionist and you need watch out for this when packing your kid's lunch'

If you've ever wondered exactly what to pack in your child's lunchbox wich ticks all the nutritional boxes, look no further, as we've nabbed the top tips from nutrition gurus. The dietary specialists have also revealed the one thing to watch out for after packing your child’s school lunch.

With children now back to school for the new term, parents are bound to be scratching their heads over the 'what to pack for lunch everyday?' conundrum. Add to this various dietary intolerances and parents probably have a stressful situation on their hands.

Thankfully, nutrition experts from Supply Life have shared exactly what they tuck into their own offspring's lunchboxes, suggesting the "perfect lunchbox" template which is adaptable, straightforward and designed for real-life school days.

Most importantly, it takes into account intolerances or allergies a child may have and incorporates alternative solutions for the same.

A food expert said: "When I make my child's school lunch, I keep it simple: steady energy, easy flavours, and no afternoon slump. The easiest way to get there is to start with a protein anchor (something clearly protein-rich), add a smart carbohydrate, pack two colourful veg, include one fruit, and finish with water. It takes minutes, and kids actually eat it."

Protein anchor

Choose one: Roast chicken, boiled eggs, tuna, hummus, tofu, bean patties, or (if tolerated) Greek-style yogurt.

Why: Helps with fullness and steady energy through the afternoon.

Smart carb

Choose one: Whole-grain wrap or roll, oatcakes, brown-rice cakes, quinoa or whole-grain pasta salad.

Why: Slow-release fuel for attention and mood.

Two colourful vegetables

Aim for two small handfuls, options include: Carrot sticks, cucumber, cherry tomatoes, peppers, sweetcorn, and sugar snap peas.

Why: These provide fibre for gut health and vitamins/minerals for immunity.

One piece of fruit

Choose from an apple, pear, berries, grapes, or a small banana.

Why: They offer natural sweetness plus vitamin C and antioxidants.

Healthy fat

As a small addition, consider: Avocado slices, a drizzle of olive oil on pasta, seed butter (if allowed), or a few olives.

Why: These aid in the absorption of fat-soluble vitamins and regulate energy release.

Hydration

Opt for water, either still or sparkling.

Why: Even mild dehydration can impact focus and mood.

A nutritionist from Supply Life says: "Because we also work on food intolerance issues, I pay attention to comfort after lunch. A common hidden problem is lactose (the natural sugar in milk). Many children cope fine, but lactose intolerance is not rare — and parents may not realise it's behind bloating, tummy aches, wind, or loose stools.

"If you notice these signs after dairy, try lactose-free milk or yogurt, choose hard cheeses (often naturally lower in lactose), or use fortified soy or coconut yogurt. Keep a simple food-and-symptom note for a week to spot patterns, and speak to a GP or dietitian if symptoms continue," the expert warns.

The food specialists also recommend adhering to the school's allergy rules (as many are nut-free), using an ice pack for cold items, and cutting food to a safe size for your child.

Should dairy be a source of discomfort, experts suggest switching to lactose-free alternatives, opting for hard cheeses, or trying fortified plant-based yogurts. They also warn parents to be vigilant for signs of bloating or urgent bowel movements following dairy intake and to modify the child's diet as needed.

For those assembling their child's lunchbox, the food specialists recommend using small containers to maintain the crunchiness of crispy food items and adding a playful sticker or note, which can often lead to children consuming more and leaving less behind.

The nutrition gurus summarise: "This isn't fancy, and that's the point. A protein anchor, a smart carb, two veg, one fruit, a touch of healthy fat, and water - a calm, repeatable pattern most children can enjoy, and a solid starting point for busy British parents."

Protein anchor: roast chicken slices (or a boiled egg on alternate days).

Smart carb: a whole-grain wrap.

Veg: carrot sticks and cucumber coins.

Dip: hummus.

Fruit: a small apple or a handful of berries.

Drink: water.

The rationale behind this approach is clear: protein sustains satiety longer and aids in physical development, while whole grains provide a steady release of energy, aiding concentration. Vegetables and fruits contribute fibre and vitamins, bolstering digestive health and immune function. Lastly, choosing water as the preferred drink helps to dodge the rollercoaster that is sugar highs and lows.