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Sandwiches for little stars -

Whole grains are preferable to super-refined white breads in sandwiches, as the slow-release energy won't produce a carb crash later on. If your little stars turn their noses up at anything other than white sliced bread, using cutter shapes can encourage younger kids to eat up.

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Sandwiches for little stars -

To avoid food waste while keeping things fun and nutritious, fill in the cutter holes with cheese, and decorate with smiley faces. Olives and tomato are easy options (just make sure they're well wrapped to avoid a sad-looking face!).

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Keep it colorful -

As a rule of thumb, the wider the variety of colors on a plate, the better the array of vitamins and minerals. Use fresh, seasonal fruits and veggies in a tempting array of colors. Sushi rolls can be a nice alternative to sandwiches to keep it interesting!

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Sushi solutions -

Although sushi rice usually contains fast-release simple carbohydrates, you can make your own using brown rice for a slow-burning version that won't have your kids slumped into their math book by 2 pm. Fill with any combination of protein and crunchy vegetables they will actually eat!

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Encourage adventurous eating -

Today's kids tend to have more adventurous tastes than previous generations, so don't shy away from using 'unusual' ingredients. If your child enjoys energy-packed ingredients like avocado and chickpeas, these can be quickly prepped for a speedy school lunch.

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Oaty goodness -

The humble oat has so much going for it: a gluten-free wholegrain, oats are rich in fiber, vitamins, and minerals. They won't cause a blood sugar spike and subsequent crash, and  can be easily baked into healthy cookies with honey and nuts.

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Satisfy a sweet tooth the brainy way -

Sweet-toothed children might crave candy bars, but neither their teacher nor their dentist would thank you for making them a lunchbox staple. Oats contain brain-boosting B vitamins, along with iron, zinc, and potassium, and granola bars are a cinch to make.

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Pack in the protein -

Protein is essential to a growing body, and an energetic child will need it to help repair muscle tissue after racing around the playground, too. Low protein levels can lead to fatigue, so include eggs, chicken, and vegan protein sources like tofu when prepping lunch.

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Peanut energy -

Sugar-free, protein-rich peanut butter is usually a hit with kids and parents alike. Layer with bananas and other fruit on (preferably wholemeal) bread for a wholesome 'dessert.' Just make sure no one they'll be in contact with at school has a peanut allergy.

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Peanut power -

Gluten-intolerant kids can enjoy peanut butter slathered on rice or corn cakes with slices of apple, for a tasty, bread-free energy boost.

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Hold the bread -

You can also use round slices of apple as a sweet, healthy 'sandwich' base. Peanuts are rich in potassium, magnesium, and B-vitamins, making peanut butter a kiddie crowd-pleaser that packs a punch.

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Let them go bananas -

Bananas are loaded with good stuff for kids: as well as being a handily-packaged form of energy, they are a source of calcium, B vitamins, fiber, and folate. They are a super-simple way to add sweetness to a balanced packed lunch.

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Hydration, hydration, hydration -

Hydration is key to keeping kids alert and attentive at school. If they turn their noses up at plain water, fruit infusions are one way to jazz it up without adding extra sugar. Make a jug the night before, then bottle it chilled for school with a reusable straw.

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Kids gone veggie? -

If your child or teen declares they are vegetarian or vegan, it can add an extra layer or worry to the packed lunch problem. But panic not: pasta salad is your friend (gluten-free versions abound, if that's an issue). Go for wholegrain, mixed with crisp vegetables and a meat-free protein like tofu.

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Powerful pasta -

Whatever your child's eating habits, last night's wholemeal pasta dish can make a tasty and nutritious addition to their packed lunch. Chilled pasta and tuna will boost their energy without draining yours in the production process!

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Falafel as fast food -

Middle Eastern street food favorite falafel can be a veggie-and-vegan-friendly way to get fiber, protein, and other essential nutrients into a packed lunch. Wrap up the chickpea balls in a spinach or corn tortilla, add tomatoes/and or greens, and it's an instant meal on the go.

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Falafel favorites -

Chickpeas are said to be good for digestion as well as a source of vitamins and minerals. A wholemeal pita bread filled with falafel is an excellent vegan option that can easily be wrapped up to go.

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Wrap it up -

Wraps are a quick and easy way to keep kids going strong after lunch. Pick healthy, protein-rich ingredients that you know they will eat (cheese, tuna, or peanut butter, for example). The corn versions are gluten-free, too. Add fresh fruit and veggies for a vitamin boost.

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Fajitas -

Kids like spice? Putting together a protein-packed fajita with a kick is a good option for older kids. And they can pick their own ingredients, so you know there's a good chance they'll eat it!

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Healthy treats -

If lunch feels like a chore, they won't want to eat it. Instead of adding cakes and candy, give them a choice of 'treat' like orange juice (rich in vitamin C) or yogurt drinks (rich in protein), and they won't feel they're missing out.

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Variety is the spice of life -

No matter how much your child loves peanut butter sandwiches, it pays to introduce different foods to increase the scope of vitamins and energy-boosting minerals. Ask your kids to pick favorites from a list of potential lunchbox ingredients, but mix up the list a few times a week.

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Bagels are not just for brunch -

If sandwiches are coming back half-eaten, they might want a break from the food routine. Something as simple as adding their favorite healthy ingredients to a bagel instead of their regular bread might be enough to fire up an appetite.

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Boosted bagels -

If your own energy levels are sky high, you might want to try making your own bagels with wholegrain flour. If not, look for store-bought ones made from whole grains for a more gradual energy release than white flour versions.

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Little dippers -

Fussy eaters might prefer lots of little bites to one big, daunting sandwich. Packaging up hummus, cheese cubes, wholegrain crackers, and fresh fruit is a good way to get them nibbling on foods that will stop fatigue setting in.

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Yummy hummus -

Hummus can be a winner if you ditch the salty, oily shop versions and make your own. Whizz up protein-rich chickpeas with olive oil, tahini, and garlic for a wholesome dip. Add wholegrain pitta and crunchy carrot and cucumber sticks for extra parenting points.

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Little bites for little kids -

With little kids, one way to encourage them to eat up is to make it look cute as anything. To keep things simple and easy, just put their healthy nuts, fruit, and other snacks in mini cake cases.

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Jars of goodness -

Those old jars might not look like much, but fill them with colorful chopped fruits and berries and you have a chic fruit salad for school. Add a layer of nuts and berries to boost the protein.

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Superior salads for teens -

Teenagers have a tendency to get picky about what they eat. For those who like salads, they can layer up their own choice of healthy ingredients in a jar the night before school.

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Do your homework -

It pays to do your prep when it comes to packed lunches. Loading up on inexpensive, healthy ingredients is one way to make sure you can put together an energy-boosting packed lunch in minutes.

Sources: (BBC Good Food) (Harvard)  (Thriving Schools)

See also: Tech gadgets for busy parents

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