6 tips for packing the back-to-school lunchboxes

Here’s Consumer NZ’s top tips for packing school lunchboxes.

1. Check the ingredients list for sugar: not all sugars are created equal

Many of the bars, biscuits, and packaged fruit products we analysed in our lunchbox snacks survey contained added sugar – sugar that doesn’t occur naturally in fruit or plain milk. Added sugar provides energy, but no nutrients, and contributes to tooth decay, especially in the sticky fruit bars that can get stuck in teeth.

Products like Roll-Ups claim to be “made with real fruit”. But the main fruit ingredient is in the form of a concentrated fruit puree. Dr Leanne Young, public health dietitian and member of Health Coalition Aotearoa’s Food Policy Panel, said concentrated fruit puree bears little resemblance to the whole fruit it’s derived from – and its sticky nature is bad news for little teeth.

What’s more, products like Mother Earth Fruit Sticks Blueberry contain fruit purees, along with other sugary ingredients such as brown rice syrup, sugar, golden syrup and brown sugar. Nice & Natural Fruit Strings claim to be made with 65% fruit juice, but with their added glucose syrup and sugar they’re a poor substitute for a piece of fruit.

Bliss balls and dried fruit don’t have added sugar. You don’t want to stack your child’s lunchbox with dried fruit, though, because it’s high in sugar and sticks to teeth.

Instead, you’d be better off adding some whole fruit – it's just as convenient, cheaper and nutritious. You're also sending less packaging to landfill when you choose whole fruit.

2. Check the nutrition information panel for sodium: some snacks contain double the amount of others

A diet high in sodium increases the risk of high blood pressure. High blood pressure currently affects one-in-five New Zealanders and is the number one cause of stroke. Stroke is the second-biggest killer in New Zealand and the leading cause of serious disability in adults.

A 4- to 8-year-old child should have no more than 1,400mg of sodium a day.

But the sodium hit in a lunchbox can quickly add up. For example, if you pop in a Verkerks Protein Snack Pack (203mg), Chesdale Processed Edam Cheese Slice (250mg) and packet of Shultz Mini Pretzels (300mg), that’s more than 50% of a child’s recommended upper daily limit of sodium in just three snacks.

Check the sodium content even if you’re buying a similar product to one you’ve bought before. Pams Edam Flavoured Processed Cheese Slices have nearly double the sodium of Bega Stringers Original.

3. Check the nutrition information panel for saturated fat: cheese products and processed meats are the worst offenders

Saturated fat raises the total cholesterol and levels of “bad” LDL (low-density lipoprotein) cholesterol in your blood. Saturated fats can also promote blood clotting, which can lead to heart attacks or stroke.

Processed meats and cheese products are high in saturated fat. Biscuits and some of the crackers and chips we analysed in our survey are also high. Better options include rice crackers and popcorn (although steer clear of buttery varieties, which will be higher in saturated fat).

4. Convenience costs: bulk buy and repackage to save money and cut packaging waste

With lunchbox snacks, you’re often paying for the convenience of single-serve portions.

For example, you’ll pay 67 cents for a 12g packet in a multi-pack of Pop ‘n’ Good Light and Buttery Popcorn. A 150g packet costs $2.80, which works out as 22 cents for a 12g portion. These savings can add up over time – especially if you’re packing a few lunchboxes every day.

Fruit and crackers can also be repackaged into leak-proof and airtight containers or other reusable packaging. This saves you money and helps avoid lots of unnecessary packaging.

Our tips on unit pricing can help you find the best value product regardless of package size or special pricing.

5. Ditch the sugary drink: water is the best option

Kids need plenty of fluids to keep them well hydrated. Water is the best choice, but if you do include a flavoured drink as an occasional treat, check the ingredients list.

“Fruit drinks” aren’t “fruit juice”! Fruit drinks only have to contain a minimum of 5% fruit content, so they’re often little more than sugar and water.

Also be wary of flavoured waters. While a still or sparkling flavoured water might seem like a healthier option, we found there’s a big range when it comes to sugar content. Some also contain acids, so are a double whammy for dental health.

The dental expert we spoke to said sugary drinks have no nutritional value and are a concern because they replace healthier options, such as water and low-fat milk. Sugary drinks are also associated with tooth decay, weight gain, obesity and type-2 diabetes.

6. Don’t forget lunchbox food safety

Kids typically return to school at the hottest time of the year. When school lunches get too warm, the food can become unsafe to eat.

To help keep your children from getting sick, keep lunches safe by:

• using an insulated lunchbox or bag
• freezing drink bottles overnight for an instant ice block, or use a mini-freezer pack
• keeping perishable foods (like cold meats or egg sandwiches) safe by packing them between cold items like yoghurt
• giving lunchboxes a good wash before and after use.

Compare 60+ lunchbox snacks in our survey.