Healthy Lunchbox Planning

What you will be able to do

• build a balanced packed lunch from five simple parts based on the Canada's Food Guide plate.
• pack portions that suit your child's age and appetite, using the palm-of-the-hand guide.
• spot lunchbox products high in sugars and sodium using the "High in" symbol and the % Daily Value on the Nutrition Facts table.
• find out why food comes home uneaten and make practical changes with your child.
• keep packed lunches 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 packed lunch based on Canada's Food Guide, how much to pack for your child's age, and where sugars and sodium tend to hide.

   • The five-part lunchbox
   • How much to pack for your child's age
   • Sugars, sodium 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 packed lunch.

   • 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, food jar 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 recess snacks and use the "High in" symbol and the Nutrition Facts table to compare lunchbox products in seconds.

   • Drinks: what to put in the bottle
   • Break-time snacks and treats
   • Reading labels in 30 seconds

   Mix-and-match lunchbox builderLunchbox shopping list

5. 5Safe lunchboxes

   Keep packed lunches 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 rules and programs work in Canada, weigh up packed lunches against school meal programs, and set up a 4-week lunch plan and prep routine.

   • School food rules in Canada
   • Packed lunch or school meal program?
   • Your 4-week lunchbox plan and prep routine

   School food rules checklist4-week lunchbox plannerLunchbox shopping list

• BuilderMix-and-match lunchbox builderBuild a balanced packed lunch 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 packed lunches, grouped by section of the store, that you can edit to match your plan.
• CheckerSchool food rules checklistCheck a planned week of packed lunches against your school's rules and the basics of a balanced, safe lunchbox.