POLOKWANE – As families prepare for the 2025 back-to-school season, Polokwane nutritionist Nthabiseng Lebepe is encouraging parents to plan ahead to ensure their children receive balanced, energising meals during the school day. She says creating a nutritious lunchbox does not have to be complicated — it simply requires including the right food groups and keeping everything fresh.

Lebepe explains that a well-rounded school lunchbox should always include a main meal, a protein source, fruit or vegetables, a healthy snack and a drink. Practical essentials like a lunch bag, sealed containers and an ice pack also help keep meals safe and fresh until break time.

“Remember that a balanced meal often includes a starchy food, a dairy item and a portion of fruit and vegetables,” she said. “It’s important to pack these every day so your child gets the energy and proteins they need to learn, concentrate and perform well at school.”

What to include in a lunchbox

1. A main meal

A filling meal keeps children focused through the morning. Options include:
• sandwiches, wraps or mini pitas
• leftover meals like pasta or roast chicken
• homemade soups kept warm in a flask

2. A protein source

Protein supports growth, brain function and satiety. Lebepe recommends:
• boiled eggs
• cheese cubes
• beans or chickpeas
• leftover chicken from the previous night

3. Fruits and vegetables

Fresh or pre-cut produce helps boost immunity and energy levels:
• berries, grapes or apple slices
• veggie sticks like carrots, cucumbers or peppers
• hummus or yoghurt dip for extra nutrients

4. Healthy snacks

Snacks should be nutritious and filling without being high in sugar. Ideas include:
• nuts or trail mix
• air-popped popcorn
• low-fat yoghurt
• homemade muffins (Lebepe warns that cupcakes with sweet frosting are not a healthy option)

5. Hydration

“Hydration is extremely important when your kids go to school,” she added.

A reusable cold water bottle is the healthiest drink a parent can pack.

Parents can also make hydration more exciting by adding citrus slices, berries or cucumber to the water.

Lebepe says thoughtful lunchbox planning not only improves nutrition, but also helps children look forward to their meals. Small touches, like including fruit slices or colourful containers, can make lunchtime more enjoyable.