Simple healthy lunchboxes for kids

Your child’s lunchbox doesn’t need to be Pinterest-perfect. While camera-friendly bento boxes might rack up likes on your for you page, they aren’t a sustainable reality for most families. We know that lunch planning needs to be simple.

“A good lunchbox is a formula you can repeat, not a daily creative project,” says IMI nutritional therapist Katia Demekhina.

What your child needs is a lunch that will fill their belly and prevent their energy from crashing during the afternoon.

“If your kids come home hangry, or prone to meltdowns, then it’s possible that their lunch is spiking their blood sugar. Lots of the foods found in lunchboxes, like white bread, flavoured yoghurt or sauces contain hidden sugar. Spikes lead to a crash which depletes their afternoon energy and can destabilise their mood,” she adds.

Why is protein important for kids?

“Anchor their lunch with protein,” says Katia. “Boiled eggs, chicken, cheese, hummus, tuna or leftover roast meat are great options.”

The slow digestion of protein slows the release of glucose from their meal, keeping your child’s energy stable throughout the afternoon.

“Protein supports their growth, muscles, and immunity. It contains amino acids, which are the raw material the body uses to build neurotransmitters, the brain chemicals that regulate mood, memory and focus,” Katia adds.

Studies show that Hong Kong kids have a relatively high protein intake compared to Australia – and mainly from animal sources. Animal protein, particularly processed meats like sausages and bacon are associated with health risks, including type 2 diabetes (T2D).

A 2024 analysis of nearly two million adults across 20 countries found that 50g of processed meat (around two slices of ham) was associated with a 15% higher risk of T2D. Eating 100g of unprocessed red meat per day was associated with a 10% higher risk of T2D.

The study found that replacing processed meat with unprocessed red meat and poultry lowered the risk of developing T2D. The scientists carrying out the research concluded by recommending people limit processed meat and red meat. Katia takes a different view where children are concerned.

“That recommendation comes from adult cohorts followed for decades with type 2 diabetes as the endpoint. Gram for gram, processed meat carries three times the risk that red meat does,” says Katia. “For a growing child, the trade-off looks different. Unprocessed red meat is one of the best sources of haem iron, zinc and B12 - exactly the nutrients that children and teenage girls tend to fall short on. I’d rather a parent swapped the ham sandwich for leftover roast beef than cut red meat altogether.”

Scientists recommend that Hong Kong children balance their protein sources and eat more yoghurt and plant-based proteins like lentils, tofu, chickpeas and beans, all of which are associated with lower risk of T2D.

Add vegetables to lunch

“Add a crunchy bite. One or two veggies – carrot, cucumber, pepper, sugar snap peas or steamed green beans provide fibre, antioxidants and essential vitamins and minerals that support digestion, immune function and concentration.”

According to a Hong Kong study, 82.5% of primary school children, and 98.6% of secondary school kids don’t eat enough vegetables and fruit.

The benefit of upping kids’ vegetable intake extends beyond childhood as higher intake of fruits and vegetables during early years is associated with reduced risk of chronic disease later in life.

“Even one extra vegetable can make a big difference to your child’s health. If at first vegetables aren’t eaten, remember it can take 8 or more tries before a child is willing to accept a new food. Children often prefer crunchy foods, so light cooking can be better than fully cooked vegetables,” she adds.

Choose healthy carbs for kids

“Smart carbs like sourdough, wholegrains, sweet potato, brown rice, oats or quinoa provide real nutritional value,” says Katia.

While wholegrains are naturally rich in vitamins, minerals and antioxidants, their white counterparts are refined – this is when bran and wheat germ are removed. White rice undergoes a similar process – the bran and germ layers are removed so that only the white grain remains.

During this process, white bread, white rice and white wraps are stripped of dietary fibre, B vitamins, antioxidants, vitamin E and minerals like iron, magnesium and zinc. Keeping your carbs brown provides essential nutrients for kids’ health.

White rice, however, does something magic - it changes structure as it cools, causing its resistant starch content to increase, slowing digestion, and preventing spikes in blood sugar, transforming it into a good lunchtime option. Regular potatoes also undergo the same process during cooling.

Though sourdough is often made from white flour, it provides benefits that regular white bread does not. Sourdough is easier to digest, supports nutrient absorption, contains prebiotics which feed good gut bacteria, and provides a slow, steady release of sugar into the bloodstream, reducing the likelihood of sugar highs and crashes.

“Some supermarkets sell ‘sourdough’ that isn’t made traditionally. The benefits of sourdough only apply to genuinely slow-fermented sourdough. Supermarket versions made with added baker’s yeast don’t behave the same way. A short ingredient list is the sign of a traditional sourdough: flour, water, salt,” says Katia.

Healthy fats to feed kids’ brains

“Excluding water, your brain is 60% fat, and the right fats literally help build it,” says Katia.

Not only that – there are some nutrients that require the presence of fat to be adequately absorbed – vitamins A, D, E and K.

“Avocados, a drizzle of olive oil or nuts and seeds (if their school allows them) provide a dose of healthy fats, which protect brain development, hormonal balance and heart health,” says Katia.

Most diets are too high in omega 6s (usually due to oils from crisps and processed foods) and low in omega 3s. “Many kids don’t eat enough oily fish. Adding sardines, salmon or mackerel to their diet is one of the simplest ways to support brain development,” she adds.

Water as the default drink

Your brain is made up of 75% water, and if you lose even 1 or 2% of fluids, it can affect cognitive health.

When kids are dehydrated they’re more likely to be tired and anxious, and their memory, attention, motor skills and reaction times become impaired.

“Skip juice and opt for water. You can add oranges, strawberries, cucumber or mint to their water for a bit of flavoured fun,” says Katia.

Kids’ recommended water intake includes fluids they get from food (like fruits and vegetables). 

Between the ages of 4 and 8, children need 1.6 litres of water a day.. Between 9 and 13, they need 1.9 - 2.1 litres. From age 14, guidelines treat teenagers as adults - around 2 litres a day for girls and 2.5 litres for boys. They may need more depending on how much exercise they do.

Upgrade snacks to mini meals

When you think of snacks, you likely imagine something that comes out of a packet, like crisps or biscuits.

“I understand why we reach for a quick convenience food, but these packaged snacks offer little nutritional value – they’re a quick dose of energy that dwindles quickly,” says Katia.

Packaged snacks often have kids returning to the snack cupboard a mere half an hour later after their first visit. Katia explains that to fuel your body, you should start thinking of snacks as mini meals.

She recommends apple slices paired with nut butter, yoghurt and berries, cheese and seed crackers, corn on the cob or simple homemade cookies.

Katia makes a quick batch of banana and seed cookies each week. “I mash one ripe banana with one cup, in total, of ground pumpkin seeds, sunflower seeds or oats. You could add a tablespoon of coconut sugar for sweetness, or stir in spices, dark chocolate chips, orange zest or even some grated courgette. Shape into small cookies and bake at 180°C for 10-15 minutes.

This recipe makes approximately 10 cookies which keep in an airtight container for 2-3 days. They stay fresh in the fridge for longer and also freeze well.” 

Give your kids a choice

“Making it stick can be the hardest part. If you give your kids two options to choose from the night before, then kids may be more likely to eat their lunch,” says Katia.

Neurodivergent kids might find it harder to expand their palate – so learning how to tweak things according to their preferences can encourage them to eat. Some might not want foods to touch each other, some might like sandwiches, and others might have an aversion to them due to sensory overload of tastes and textures.

“Dedicating a part of your pantry or fridge shelf as ‘grab-and-go’ for kids to select snacks, or choose their lunch helps them feel in control of their food choices. When children feel ownership, resistance decreases,” says Katia.

Don’t overcomplicate lunchtime – use the simple formula of protein + vegetables + healthy carbs + healthy fats + snack to create a quick, nutritious lunch.

References
A W L Wan, K K H Chung, J B Li, D K C Chan, Healthy eating report card for pre-school children in Hong Kong, 2024.
M Fan et al, Dietary protein consumption and the risk of type 2 diabetes: a dose-response metal analysis of prospective studies, 2019.
L L Hui, E A S Nelson, Dietary characteristics of Hong Kong young children: implications for nutrition education, 2006.
Minneapolis Clinic of Neurology, The hidden risks of dehydration on brain function, 2025.
M Zborowski, M Skotnicka, The role of hydration in children and adolescents – a theoretical framework for reviewing recommendations, models and empirical studies, 2025.
M Sharps, E Robinson, Encouraging children to eat more fruit and vegetables: health vs. descriptive social norm-based messages, 2016.
J Huang et al, Prevalence and risk factors for unhealthy dietary habits among school children in Hong Kong during COVID-19 pandemic: a cross sectional study, 2026.
C Li et al, Meat consumption and incident type 2 diabetes: an individual participant federated meta- analysis of 1.97 million adults with 100 000 incident cases from 31 cohorts in 20 countries, 2024.
M Spill, Repeated exposure to foods and early food acceptance: a systematic review, 2019.
P Dazeley, C Houston-Price, C Hill, Should healthy eating programmes incorporate interaction with foods in different sensory modalities? A review of the evidence, 2012.
Y T Cheung et al, Iron deficiency among school-aged adolescents in Hong Kong: prevalence, predictors and effects on health-related quality of life, 2023.