What You Should Include in your child’s lunch box

I’ve had a long break at home but now it is back to reality. Kitana starts a new school this year and, to be honest, I am a bit nervous. I’m praying that Kitana will enjoy her new school and make friends quickly. She is a bit reserved around strangers.

The last school Kitana attended provided lunch and snacks for her however her new school doesn’t provide snacks so I will need to pack a bag of goodies every day.

Kitana is a fussy eater which makes it more difficult but I know for a fact that she does eat better at school than at home. It seems like her classmates have a positive impact on her.

I have scratched my head trying to come up with creative lunch ideas that are simple enough to make at the crack of dawn but that is also packed with vitamins and minerals that a toddler needs. Pinterest has been my lifesaver!

What You Should Include in your child’s lunch box

My daughter may not eat everything but she has her favorites and many of them are healthy (thank God). She hates veggies but she eats fruits so I am not complaining but I am still trying my best to get her to eat vegetables.

What you should include in your child’s lunch box:

1. Protein

Proteins are essential nutrients for the human body. They are one of the building blocks of body tissue, and can also serve as a fuel source. Sources of protein include grains, legumes and nuts, as well as animal sources such as meats, dairy products, fish and eggs. Source: Wikipedia

2. Carbohydrates

Carbohydrates are the most important source of energy for your body. Your digestive system changes carbohydrates into glucose (blood sugar). Your body uses this sugar for energy for your cells, tissues and organs. Source: Google.

3. Fresh fruit and Vegetable

Fresh fruit and vegetable contain vitamins and minerals that will help your child succeed physically and emotionally.

Key nutrients in Fruit and Vegetable include potassium, fiber, vitamin A, vitamin C, Iron and folate (folic acid).

What You Should Include in your child’s lunch box

4. Dairy

Milk and dairy foods are good sources of calcium and vitamin D. Get your child ready every morning with a healthy breakfast of cereal, milk and fruit or a yogurt parfait and include cheese in their lunch or snack box.

5. Treat – BARNI

Every child deserves a little treat after eating their fruit and veg especially the fussy eaters (like Kitana). We all want to make sure our kids get the best and sometimes it is hard finding a treat that meets our needs.


I have found a perfect treat in the form of Barni ….

Barni is a delicious playful bear-shaped sponge cake with a yummy hidden chocolate centre, providing a little discovery in every bite. This yummy treat has no colourants, preservatives or trans fats.

Barni is available in a convenient pack size, individually wrapped for freshness and hygiene. It fits perfectly into the hands of little ones and is perfect for children ages three to school-going ages.

What You Should Include in your child’s lunch box

6. Water

Did you know water makes up more than half of your body weight?

It is so easy for a child to get dehydrated at school especially during a hot summer day when they playing outside with their friends.

Water is a must in every lunch box! Make sure you send a big bottle in the morning and add some ice cubes on a hot day so it stays cold longer.

Water helps maintain the balance of body fluids. It also helps control calories, normal bowel function and keeps your skin looking good.


To make your kids lunch box more exciting, try “food” art or send a love note every day.

Tip: Invest in a set of cookie cutters and let your child choose a lunch box set that they like.

What You Should Include in your child’s lunch box


Win a R1000 back to school hamper from Barni.

Barni Picnic


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Hi, I’m Shan. I’m a wife, mom to 3 kids and a businesswoman who works from home and gets very little sleep at night. My days are filled with dirty diapers and toddler tantrums, but I wouldn’t trade it for anything else. I am in the Forbes 30 under 30 list for Forbes Africa 2019 and just recently launched my start-up – MomSays.

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  1. Carolyn Augustus
    2016-01-13 / 08:20

    Fruit is a must cause my daughter loves fruit

  2. 2016-01-13 / 09:17

    I try to offer different foods every day – no one wants to be eating a ham sandwich five days a week! So I pack fruit, nuts, biltong, crackers, sliced veggies etc to make it look appetizing and pleasing to my daughters tastebuds. I have shared this giveaway on Twitter (@flutterbymegs). Fingers crossed.

  3. 2016-01-13 / 11:07

    Fresh fruit and a great way to add a little fun to the protein section of your child’s lunch is by cutting an almond butter sandwich or cheese with fun-shaped cookie cutters. Kids will also find it fun to find a neat little container in their lunch box filled with nuts, seeds and beans..(@HlelileB) i have shared this giveaway on twitter. Thanks for giving us this opportunity my one and only son will definetely appreciate this giveaway..

  4. rehana seedat
    2016-01-13 / 18:27

    A must in my childs lunch box are fruits, fruit juice, health snackbar and my son loves eating provita biscuits. I have tweeted @rehanaseedat and shared via facebook

  5. Barendina Bals
    2016-01-14 / 07:28

    Water is a must in every lunch box to ensure children stay hydrated and to maintain the balance of body fluids.

  6. Hettie
    2016-01-15 / 20:03

    Definately waterin this heat

  7. Rabe
    2016-01-18 / 10:56

    Fresh Fruit and water

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