Practical Tips for Packing a Nutritious Lunch for Your Child

In the world of health and fitness, there’s often a misconception about what should be included in a child’s lunch. A recent viral TikTok by U.K. health and fitness coach Jake Avery highlights a practical, balanced approach to packing meals for kids. Here’s what we can learn from his experience and how you can apply these ideas to fit your family’s needs.

Jake Avery’s Simple Lunchbox

Jake Avery (@jakecjavery) shared a snapshot of his 3-year-old son’s lunchbox, featuring a sliced chicken sandwich, a banana, a Babybel cheese, some fruit, and a slice of homemade lemon drizzle cake. His goal was to show other parents that nutritious meals can actually be quite relatable—instead of relying on superfoods or strict diets, children just need balanced meals that provide the energy they require for their busy days.

Focus on Practicality Over Perfection

Avery emphasizes that when packing his son’s lunch, he prioritizes practicality. It’s essential that the food remains safe to eat, is easy for a toddler to handle, and delivers sufficient energy for an active day. For instance, he chooses ham-style processed chicken over fresh cuts to avoid spoilage and includes fruits for added fiber.

“It’s got to be enough,” he notes. “I don’t want him to go hungry—I’d rather he comes home with more food than less.”

The Misconceptions Around Processed Foods

One of Avery’s goals is to challenge the stigma associated with processed foods. While he acknowledges that whole and minimally processed options are often more nutrient-dense, he points out that all calories can provide energy.

Processed foods can be digested quickly, providing the necessary fuel for growing children. As he puts it, “If he eats it and it gives him calories and energy, then I’m happy with that.”

Celebrating Variety in Kids’ Lunches

Avery’s TikTok clip gained traction, reaching over 1.4 million views. Many parents appreciated his realistic take on lunch, with comments like “Finally, a normal lunchbox!” and “That’s well balanced—a bit of each food group.”

However, some viewers were critical of including processed items and white bread. In response, Avery stressed the importance of teaching children that nothing should be off-limits when it comes to food.

Conclusion

Avery’s insights underscore an essential principle for parents planning their children’s lunches: balance and practicality matter more than perfection. By incorporating a variety of food types, you can provide your child with the energy they need while also introducing flexibility in their diets. Next time you pack a lunch, remember that it doesn’t have to be perfect—just nutritious, manageable, and enjoyable.