AMEINAH ALZEYOUDI (ABU DHABI)
As children return to school, parents once again face the daily task of preparing lunches that are nutritious, filling and appealing enough for children to actually eat.
A balanced school lunch should combine protein, healthy carbohydrates, fruit, vegetables and water to support children’s growth, concentration and energy throughout the school day, according to Dr Fatma Mohamed Mahmoud Ibrahim, a paediatric specialist at Burjeel Medical Centre, Al Shamkha.
"Healthy carbohydrates provide fuel for learning and physical activity, while protein supports growth, concentration, and sustained energy," Dr Ibrahim told Aletihad.
Fruit and vegetables provide vitamins, minerals and fibre, while drinking enough water helps children stay hydrated during the school day, she explained.
The basic components of a healthy lunch remain the same across age groups, but portion sizes should be adjusted according to a child’s age, appetite and nutritional needs, according to Dr Ibrahim.
Younger children, aged 4 to 8 years, generally need smaller portions cut into bite-sized pieces, while children aged 9 to 13 may require larger servings to meet their higher energy needs.
"Teenagers generally need even more food, especially protein and iron. Girls may need additional iron once menstruation begins," she added.
For protein, she recommended child-friendly options such as eggs, Greek yoghurt, baked or grilled chicken, cheese, hummus, beans and lentils, with tuna included occasionally. These foods, she explained, help children feel full for longer and maintain steady energy levels throughout the school day.
Dr Ibrahim also recommended packing at least one serving of fruit and one serving of vegetables each day.
Presentation can make a difference, she pointed out, with easy-to-eat options such as cucumber and carrot sticks, apple slices, grapes and berries potentially making fruit and vegetables more appealing to children.
Dr Heenana Mustaheena, a clinical dietician at LLH Hospital in Musaffah, said that parents should limit foods high in sugar, salt and unhealthy fats.
Chocolate spreads, packaged crisps and namkeen, sweets, pastries and frequently fried snacks should not become everyday lunchbox choices. Processed meats such as sausages are also better limited because they can contain high levels of salt and preservatives.
"Once in a while, a modest indulgence is acceptable. The daily routine is what counts most," Dr Mustaheena told Aletihad.
She advised parents to pack water as the main drink for school rather than flavoured drinks or bottled juices, which can contain large amounts of added sugar. Even 100% fruit juice does not contain the same amount of fibre as whole fruit, she explained. Plain water, or water naturally infused with cucumber or mint, can offer a better everyday option.
For children who resist vegetables, Dr Mustaheena recommended involving them in choosing or preparing meals and pairing vegetables with familiar foods such as hummus.
"Let children help pick or wash vegetables at home. Children are often more willing to eat foods they have helped prepare," she said, adding that parents can also continue offering foods that have previously been rejected without pressuring children to eat them.
She also advised against using sweets as a reward for eating vegetables, as doing so can create negative associations with healthier foods and make sweets seem more desirable.
What children eat at lunchtime can also affect how they feel and behave during the rest of the school day.
Lunches made up largely of sugary foods and drinks can cause a quick energy spike followed by a crash, potentially making it harder for children to concentrate in class, Dr Mustaheena explained. Well-balanced meals, by contrast, help children maintain balanced energy levels.
"A lunch containing protein and fibre helps keep blood sugar steady, so children are less likely to experience an energy crash or become tired and irritable in the afternoon."