A sandwich, crisps and a drink are a convenient option for a child’s packed lunch. But according to nutritionist Jenny Tschiesche, there are far better options to choose from. Here are her suggestions for the best school lunchbox fillers.

Copyright Jo Romero

Mini-pot baked beans
You can buy baked beans now in small, portion-sized packs with peelable lids. And kids love them. And because of this, Jenny thinks they’re a perfect lunchbox treat.

“Beans are really quick to eat, full of protein and rich in fibre,” she tells us, adding that they also “help keep your children full and their blood sugar levels balanced so they’re more able to concentrate throughout the afternoon”. 

Give them a try if your child tends to come home with uneaten sandwiches in their lunchbox at the end of the day. And don’t forget that baked beans also count towards one of your child’s ‘five a day’.

Hard-boiled eggs
Boil some eggs the night before – they’ll take just eight to 10 minutes to cook. Shell them, refrigerate and pop into lunchboxes for a nutritious snack at lunchtime.

“These are also quick to eat and full of protein,” Jenny says, “but also they are rich in a nutrient called choline which we know to be important for brain health and function.”

Eggs also contain a range of vitamins including selenium and vitamin D, and new research funded by the Department of Health suggests that our eggs are even more nutritious now than they were 30 years ago.

Carrot sticks and hummus
Children often eat more raw vegetables than cooked ones, and sweet, crunchy carrots are usually a favourite. Give them some hummus to dip them into and you’re sorted.

Either spoon some into a small container with a lid, or buy the mini-portion packs that are available in shops.

The carrots count as one of their ‘five a day’ and hummus is a good source of protein.

“The sesame seed paste in hummus is a great source of omega 3 and omega 6 fats which have now been linked with improved performance in school work”, Jenny says.

Frozen berries, natural yoghurt and a squeeze of honey
Fed up with buying overpriced, commercial yoghurts for the kids’ lunchboxes? Then make your own. Scatter a few frozen berries at the bottom of a small, securely-lidded container, add a dollop of yoghurt on top and then squeeze over a little honey to sweeten. You’ll save money, and it’s more nutritious, too.

“The berries start to defrost so that by lunchtime they are sweet and mix well with the calcium-rich yoghurt,” Jenny says. And because they’re cold, you won’t need an ice pack in the lunchbox, too.

“Frozen berries are cheaper than fresh berries, are no less nutritious and are available all year round,” Jenny continues. “They are a form of natural sugar unlike most fruit yoghurts which have sucrose added in large quantities, which combined with other sweet lunchbox fillers provides far too much sugar for one meal.”

Home-made flapjack with seeds and frozen berries
Flapjacks are easy to make, and with one batch you can make enough for the week, if they’re sealed in an airtight container and kept in a cool place. Adding frozen berries gives them a burst of sweetness, and seeds sprinkled over the top before baking provide crunch.

“Oats are a really good source of fibre to help keep children’s guts healthy,” Jenny advises. “Added to this some brightly-coloured berries which are known to help fight off illnesses due to their high Vitamin C content and high levels of anti-oxidants, with the omega 3 and omega 6 rich seeds you have a power packed and really tasty lunch box filler.”

Jenny Tschiesche is a leading nutritionist and co-founder of the Not Just Sandwiches Facebook page.

What are your suggestions for healthy and nutritious lunchbox snacks for children?