How to beat the uneaten lunchbox

You lovingly prepared an Instagram-worthy bento box at 7am, slipped it inside your child’s school bag (along with an ice pack to keep things fresh), and when the lunchbox returns home at 3pm, it’s still completely full.

On top of triggering your irritation (all that meal prep for nothing!), the uneaten lunchbox can also leave you feeling anxious about your child’s eating habits and wondering if they’re getting all the nutrients they need.

As frustrating as it can be, it’s completely normal for kids to occasionally skip meals and refuse foods. Between changing appetites, distractions and decision fatigue, there are many explanations as to why your little one is avoiding lunch. Here are five of the most common reasons – and how to overcome them.

They run out of time

Your child might enjoy meals at home, but at school, salads and sandwiches are often forgotten in favour of the playground. If your little one routinely says they run out of time to eat, try packing foods that are easy to consume, like mini sandwiches, fruit and veggie sticks, cheese and crackers or yoghurt pouches.

According to Christine, 34, it’s also worth checking if your child can open their lunchbox. “My son was coming home every day with his lunch practically untouched, then I realised he couldn’t undo the latch. He was losing so much time waiting for the teacher to help him,” she explains. “It sounds obvious, but make sure your kids can open their lunch containers. They might not tell you if they can’t!”

They’re wary of new foods and textures

For some kids, the unknown can stir up feelings of anxiety and trepidation, so be sure to anchor new foods with a known favourite. “My daughter ate everything as a toddler, but once she started school, she refused to try anything she wasn’t familiar with,” says Jessica, 35, a mum of three.

“I knew she loved cheese sandwiches, so I packed one every day alongside new options like sushi and boiled eggs. Because she had something she liked to fall back on, eventually she became more confident in trying other things.”

If your child refuses to try new foods, ask them what it is they don’t like and play around with textures. For example, maybe they prefer crusty rolls to bread when the filling is moist, or they may like grated carrot over thicker chunks.

Their appetite is up and down

Just like adults, children’s appetites can fluctuate depending on how active they’ve been or how their body is feeling. Instead of worrying about the amount of food your child is eating, the Royal Children’s Hospital Melbourne says to focus on offering a mix of meals and snacks from the five food groups: fruit, vegetables, grains, protein and dairy or dairy alternatives.

Calorie-dense snacks, such as bliss balls, and liquid supplements, such as fortified chocolate milks, are also a quick and easy way to give your little one a lunchtime nutrient boost. Ready-to-drink nutritional supplements can help offer complete, balanced nutrition including high quality protein and all 28 essential vitamins and minerals.

Their portions are too big

Just as new foods can feel overwhelming to kids, so can large serving sizes. If your child isn’t eating much, they may feel intimidated by the amount of food in their lunchbox or find it physically difficult to handle bigger portions.

While it can seem counterintuitive to pack less food, your child might be more willing to try smaller portions or prefer to have fewer choices in front of them.

They have lunch fatigue

Your kids have eaten macaroni and cheese every week for years but suddenly their lunchtime favourite is returning home uneaten. It’s not your cooking – they might just be bored.

“The best lunchbox advice I’ve ever received was from a dietitian who said to make food fun,” Lisa, 32, explains. “My kids were over sandwiches, but now I use cookie cutters to make them more enticing or serve them as pinwheels,” she tips.

“Sometimes I’ll pack a dip to go with their veggie sticks, or I’ll add hundreds and thousands to nut butter spreads. It’s simple, but it works!”

PediaSure can help cover the nutritional gaps when fussy eating takes over, giving you one less thing to stress about. It’s an easy way to help support their growth while you work on expanding their food comfort zone. To find out more, visit www.pediasure.com.au.

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