Healthy Lunchbox Planning

What you will be able to do

• build a balanced lunchbox from five simple parts based on New Zealand's four food groups.
• pack portions that suit your child's age and appetite, using the palm-of-the-hand guide.
• spot high-sugar and high-salt lunchbox products using the Health Star Rating and the per 100 g column of the Nutrition Information Panel.
• find out why food comes home uneaten and make practical changes with your child.
• keep lunchboxes cold and safe, and prepare foods to reduce choking risk for younger children.
• check your lunches against your school's food and allergy rules.
• create a 4-week lunchbox plan, shopping list and weekly prep routine.

1. 1The building blocks of a healthy lunchbox

   Learn the five simple parts of a balanced lunchbox, how much to pack for your child's age, and where sugar and salt tend to hide.

   • The five-part lunchbox
   • How much to pack for your child's age
   • Sugar, salt and the 'sometimes' foods

   Mix-and-match lunchbox builder

2. 2Lunchboxes children actually eat

   Find out why food comes home uneaten and use simple, pressure-free ways to help your child enjoy their lunchbox.

   • Why lunchboxes come home full
   • Getting children involved
   • Presentation, packaging and practical tricks

   Mix-and-match lunchbox builder

3. 3Ideas beyond the sandwich

   Build better sandwiches and wraps, then branch out into pasta, rice, cracker boxes, flask meals and plant-based lunches.

   • Better sandwiches, wraps and rolls
   • No-sandwich lunches
   • Plant-based and family-food lunches

   Mix-and-match lunchbox builder

4. 4Drinks, snacks and quick label checks

   Choose the right drinks, plan morning tea snacks and use the Health Star Rating and the Nutrition Information Panel to compare lunchbox products in seconds.

   • Drinks: what to put in the bottle
   • Morning tea snacks and treats
   • Reading labels in 30 seconds

   Mix-and-match lunchbox builderLunchbox shopping list

5. 5Safe lunchboxes

   Keep lunchboxes cold and safe until lunchtime, reduce choking risks for younger children, and work with your school on allergies.

   • Keeping food cold and safe
   • Choking safety for younger children
   • Allergies and sharing food

   School food rules checklist

6. 6School food rules and your 4-week plan

   Understand how school food works in New Zealand, weigh up lunchboxes, Ka Ora, Ka Ako school lunches and the canteen, and set up a 4-week lunchbox plan and prep routine.

   • School food rules explained
   • Lunchbox, school lunch or canteen?
   • Your 4-week lunchbox plan and prep routine

   School food rules checklist4-week lunchbox plannerLunchbox shopping list

• BuilderMix-and-match lunchbox builderBuild a balanced lunchbox by picking one option from each of the five parts plus a drink.
• Planner4-week lunchbox plannerPlan four weeks of balanced school lunches so you can shop once a week and pack in minutes.
• ListLunchbox shopping listA ready-made weekly shopping list for lunchboxes, grouped by area of the shop, that you can edit to match your plan.
• CheckerSchool food rules checklistCheck a planned week of lunchboxes against your school's rules and the basics of a balanced, safe lunchbox.