Make your lunch boxes ‘Go, Grow and Glow’
By Stephanie Wylie, Far West LHD Dietitian
As February rolls around so does the (sometimes dreaded) task of packing lunchboxes. With lunchboxes contributing up to third of a child’s daily nutrient intake, it can feel overwhelming making sure the lunchbox contains the nutritious foods they need to thrive. However, a simple and effective blueprint for packing a lunchbox is to follow the “go”, “grow” and “glow” method.
“Go” foods are those packed with carbohydrates, which provide the energy kids need to run, play and learn. These include foods like bread, pasta, rice, wraps, and snacks like plain popcorn, rice crackers, and muesli bars. Opt for wholegrain versions if you can, as they’re higher in fibre, providing lasting energy throughout the day.
“Grow” foods are rich in protein, supporting healthy growth, strong muscles, bones, and teeth. This group includes meat, chicken, fish, eggs, milk, yoghurt, and cheese, as well as plant-based options like milk alternatives with added calcium, nuts (check with your school’s allergy policy on bringing nuts to school), seeds and tofu. Great lunchbox ideas are canned tuna, boiled eggs, hummus, and baked beans.
“Glow” foods are the fruits and vegetables that contain essential vitamins and minerals that help with healthy skin and hair, strong nails, and a strong immune system. More colour means more nutrients! Extra tips are to choose whole fruits and veggies over juices or dried varieties to keep the important fibre that helps support healthy bowels. Frozen and canned fruits and vegetables are just as nutritious as fresh and may help when fresh foods aren’t easily available or the budget is tight.
To make sure your child’s lunchbox is well-balanced, try aiming for three “glow” foods, two “go” foods, and at least one “grow” food. This will give your child a wide range of nutrients to fuel their school day. If they’re hungrier or going through a growth spurt, feel free to increase portions or add more from each group.
By following the “go, grow, and glow” method, you can pack a lunchbox that supports your child’s energy, growth, and overall health—making lunchboxes nutritious, enjoyable and stress-free as possible.
The following links have great information and ideas for lunchboxes:
https://www.healthyliving.nsw.gov.au/Pages/healthy-lunchboxes.aspx
Remember, if you or someone you care about needs health advice, treatment or care and it is not life-threatening, you can call Healthdirect for free on 1800 022 222 where you will speak with a registered nurse. Depending on your condition, the nurse will recommend the right care option for you and connect you with one of the many services available in NSW, including virtual services such as the statewide VirtualKIDS. If it is an emergency, please seek help immediately by calling Triple Zero (000).
