Written by: Julia Boase | Accredited Practising Paediatric Dietitian (APD) | Founder of Nudie Rudie
As an Accredited Practising Paediatric Dietitian (APD) with over 20 years of experience—and a mum of four—I know firsthand how challenging it can be to feed kids well, especially when you’re constantly on the move. Whether it’s tackling fussy eating, navigating food aversions, or simply keeping up with daily lunch prep, mealtimes can feel overwhelming.
The good news? With a little planning, you can pack nutritious, balanced meals and snacks that are easy, delicious, and fuss-free. Here’s how:
1. What to Pack: Balanced, Nutrient-Dense Meals & Snacks
The key to keeping kids fuller for longer is balance—a mix of healthy fats, protein, and fibre. Here are some simple, dietitian-approved ideas:
Smart Snack Ideas
- Wholegrain crackers with cheese + fruit
- Popcorn with carrot sticks + hummus
- Homemade bliss balls (or Le Puree Snack Bites), muffins (Le Puree Spinach Mini Muffins Blueberry Muffins), or pikelets (Le Puree Spirulina Pikelets) with wholemeal flour, seeds, or fruit
- Smoothies packed with protein and healthy fats
Lunchbox Formula
A simple, foolproof approach to packing a balanced meal:
✅ 1-2 snacks (one savoury like crackers or popcorn, one sweet like fruit bread or a homemade muffin)
✅ 1 serving of fruit (cut-up pieces for younger kids)
✅ 1 serving of veggies (raw sticks or added to a sandwich)
✅ 1 wholegrain source (bread, crackers, or popcorn)
✅ 1 dairy source (cheese, yoghurt, or a smoothie)
✅ 1 protein source (chicken, tuna, hummus, or tofu)
2. How to Pack It: Encouraging Independence & Enjoyment
Renowned feeding expert Ellyn Satter’s “Division of Responsibility” reminds us that parents decide what, when, and where meals happen, while kids decide if and how much they eat. Supporting your child’s independence with thoughtful meal packing can make all the difference:
- Offer Variety: Include a mix of familiar favourites and new foods, but always pack a "safe" food your child reliably enjoys.
- Use Bento Boxes: Let kids visually explore their options and self-select what they eat.
- Maintain Food Safety: Use insulated lunch bags with ice bricks to keep perishable foods safe (below 5°C or above 60°C). Discard anything left out for more than four hours.
3. Time-Saving Hacks for Busy Parents
Packing meals every day can feel like Groundhog Day. These simple prep tricks will help streamline the process:
- Batch Bake: Keep homemade snacks (like bliss balls or muffins) in the freezer for quick grab-and-go options. Or outsource to my friends over at Le Puree!
- Pre-Cut Produce: Store carrot sticks in water in an airtight container, and chop fruit like pineapple or watermelon with a paper towel to keep it fresh.
- Plan Ahead: Outline the week's lunchbox staples and stock up on healthy, pre-made options like Le Puree’s nutrient-dense meals to lighten the load.
4. Dealing with Fussy Eaters
Food refusal is normal, but pressuring kids to eat can backfire. Instead, try these strategies:
- Keep Portions Manageable: Large servings and too many choices can overwhelm little ones.
- Include a Favourite Food: Always pack at least one item your child loves.
- Introduce New Foods at Home: Kids are more open to trying unfamiliar foods in a relaxed setting.
- Trust Their Appetite: Let kids decide how much to eat—forcing food can disrupt natural hunger cues.
- Look at the Big Picture: If veggies are a struggle, focus on nutrient-dense alternatives like fruit, legumes, and whole grains.
If you’re concerned about your child’s eating habits, consulting an Accredited Practising Paediatric Dietitian can provide expert guidance and peace of mind.
Making On-the-Go Meals Easy with Le Puree
At Le Puree, we know how hard it can be to juggle nutritious meals and a busy schedule. That’s why our ready-to-eat, dietitian-designed meals take the stress out of feeding your little one—without compromising on quality or nutrition.
Explore our range of nutrient-packed meals here and enjoy wholesome, fuss-free eating—anytime, anywhere.
