Healthy Lunchbox Planning

What you will be able to do

• build a balanced packed lunch from five simple parts based on the Dietary Guidelines for Americans.
• pack portions that suit your child's age and appetite, using simple hand-size guides.
• spot high-added-sugar and high-sodium lunchbox products using the Nutrition Facts label and the 5% and 20% Daily Value rule.
• 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, snack 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, how much to pack for your child's age, and where added sugars and sodium tend to hide.

   • The five-part lunchbox
   • How much to pack for your child's age
   • Added 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, insulated 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 school snacks and use the Nutrition Facts label to compare lunchbox products in seconds.

   • Drinks: what to put in the bottle
   • School 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 food 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 US school meal rules, weigh up packed lunches against school lunch, and set up a 4-week lunchbox plan and prep routine.

   • School food rules explained
   • Packed lunch or school lunch?
   • 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.