Packing your child's lunchbox often seems like just another job on the morning to-do list. However, evidence consistently shows that a well-balanced lunchbox plays an important role in supporting children’s growth, concentration and long-term health. A nutritious packed lunch can contribute up to a third of a child’s daily nutritional and caloric intake, making it a valuable opportunity to provide essential nutrients. Speaking with Andrea Hill, a Holistic Nutrition Educator, Dr Taylor Arnold, a Registered Paediatric Dietitian with a doctorate in nutrition and a large social media following, and Kelli Koutney, a busy working mother in Cayman who creates inspiring lunchboxes for her boys every day, Cayman Parent wanted to find out what they recommend for the perfect packed lunch.
Protein, Fibre, Fat: Choose Two
Both Andrea Hill and Dr Taylor Arnold recommend that each snack should include at least two of the following: fat, fibre and protein. There is no need to worry too much about carbohydrates. Though children do need carbohydrates, they will generally get enough of them through their regular diet. Protein, fat and fibre help children feel fuller for longer, as well as supporting brain development, digestion and muscle growth. In fact, 60% of a child’s brain is made up of fat!
While fats are important for development, it's important to choose good fats (unsaturated) over bad fats (trans fats and excess saturated fats). According to the NHS, full-fat foods are recommended for all children under the age of five.
Dr Taylor and Kelli Koutney both said they try to include fruit and vegetables in every lunchbox and snack to ensure their children are getting enough fibre and nutrients. “My children are really active and busy when they are at school, and they get very hungry", Kelli explains. "They can either eat the good stuff that I provide or go hungry. They have a choice! They are sensible boys and don’t want to stay hungry, so they eat everything I send them to school with.” Kelli's philosophy of not pandering to her children's wants means they have a healthy diet.
Kelli's Tips for Lunch Boxes
- We print and laminate photos of fun times (weekend activities, family photos, vacation highlights) and tape them inside the lunch boxes.
- If something exciting is going on during the day or after school, we leave a note in their lunch box from them to discover. We also add fun stickers.
- Look in Fosters and Kirk Market for fun shaped cutters for sandwiches, vegetables and cheese. Find reusable silicone baking cups for separating snacks into colourful, bite-sized portions.
- There are plenty of durable, leak-proof and BPA-free lunch boxes available in Cayman, as well as online retailers like Amazon. A good example is the Bentgo lunch box, which comes with lots of accessories.
Healthy Snack Options
Most schools in the Cayman Islands are nut-free, so snack options need to avoid nuts. Popular choices include:
- Hummus with vegetable sticks or wholegrain crackers
- Guacamole, seed butters or yoghurt-based dips like tzatziki
- Cheese cubes (whole-fat, pasture-raised cheese is best)
- Edamame (provides both fibre and protein)
- Yoghurt pouches (though they should contain no more than 4g of sugar)
- Popcorn (a great source of fibre, especially when cooked in avocado or coconut oil)
At the weekend, you could make a batch of pumpkin muffins using organic wholegrain flour, maple syrup, eggs and pumpkin, then freeze them and take them out as needed during the week.
Kelli also recommends using leftovers creatively. For example, cooked chicken breast can be turned into a delicious chicken salad with a little mayonnaise, dill and celery. Add pitta triangles, wholegrain crackers or cucumber slices on the side, or turn it into a sandwich. Kelli also uses fun sandwich cutters to create interesting shapes for her children.
Watch Out for Hidden Sugar
The World Health Organisation and the UK Scientific Advisory Committee on Nutrition recommend that children should get no more than 5% of their total daily calories from added sugar, not including sugar naturally present in whole fruit, vegetables and milk. This equates to around 19g (or five teaspoons) per day. It's recommended that children under two consume no added sugar.
Andrea Hill advised that one teaspoon of sugar equals 4g when checking ingredient labels in the grocery store. She explains that many granola bars are primarily made from carbohydrates and are often high in added sugar. After eating them, not only do children not feel full, but the sugar can cause a rapid spike in blood sugar, which is then followed by a crash once insulin is released – and they'll be hungry 20 minutes later!
Don't be Deceived by "Healthy" Snacks
Be cautious of dried fruit such as raisins, which are a concentrated source of carbohydrates, primarily fructose and glucose. On their own, they are unlikely to satisfy hunger, and children may be searching for more food soon after. Instead, consider adding raisins to a trail mix with seeds to help slow the release of sugar while adding protein and fat. Alternatively, try ‘ants on a log’ by placing raisins onto celery sticks topped with cream cheese or sunflower seed butter.
Parents should also be cautious of foods labelled low-fat or fat-free. Not only do children need healthy fats, but manufacturers often add sugar, salt or fillers to improve the taste and texture.
Great Snack Options from the Grocery Store
Grand Cayman is surprisingly sophisticated when it comes to interesting, organic and minimally processed snacks. Start by reading labels: if you recognise the ingredients, you are usually making a good choice. For example, Jackson’s chips are cooked in avocado oil and made simply from sweet potatoes and salt. Terra chips are available in several flavours, and are essentially root vegetables cooked in oil with a small amount of salt.
Garden of Eatin’ organic non-GMO corn chips are another good option and can be paired with a small pot of guacamole or salsa in your child’s lunchbox. For younger children, Ella’s Kitchen and Little Freddie fruit pouches are popular choices. HappyTOT bars are also excellent because they contain less than one teaspoon of sugar. Pairing them with a cheese stick or slices of roast turkey will also help provide enough protein.
For crackers, Simple Mills products are made with very few ingredients, although many use almond flour and therefore would not be suitable for nut-free school lunchboxes. Triscuit crackers are another option. Made from wheat, they are high in fibre and popular with children.
