Packing a
school lunch that’s just the right size for your child might be daily guesswork.
When there is too much food, it ends up uneaten. If you pack too little, your
child may become hungry and easily get distracted. So, how can we achieve the
right balance in school lunch?
In this blog
post, we will discuss how to figure out the right portion sizes for your child’s
lunchbox, what are all the factors to consider, and general portion guidelines
to keep your little one nourished, satisfied, and energized throughout the
school day.
Why Is Portion Size Important?
Proper portion sizes are important for more than just reducing food waste – they also support your child’s growth, energy levels, and ability to focus in class. Properly portioned meals:
--> Can help to maintain steady energy throughout the day
--> Reduce the risk of overeating or under-eating, and
--> Promote healthy eating habits and self-control.
Factors That Influence Portion Sizes
Every child is different, and there’s no standardized approach. Here are some key factors to keep in mind:
--> Age and Activity Level - Younger children generally need smaller portions than older, more active kids.
--> Appetite and Growth Levels – Children experience increased hunger during the period of rapid growth. Be flexible and observe changes in their appetite.
--> Consider School Schedule – If your child has a late lunch period or a long school day, they may require a healthier lunch and additional snacks.
General Portion Guidelines (Ages 5 to 10)
Here is a rough
guide to help you portion your child’s lunch:
Food Groups |
Example Portion Size |
|
Grains |
½ cup to 1 cup cooking rice/pasta or 2 sets of
sandwiches/rolls |
|
Protein |
¼ cup of cooked meat or 1 whole egg (in any form) or
¼ cup of pulses/legumes |
|
Vegetables |
¼ cup to ½ cup of cooked veggies or mixed veg salad |
|
Fruits |
½ cup of chopped fruits to 1 whole small fruit |
|
Dairy |
½ cup of plain curd or 100 to 200 ml of buttermilk |
|
Treat/Snack |
1 homemade cupcake/cookie or 1 to 2 healthy energy
balls or 1 to 2 pieces of peanut burfi |
Note: These
are just rough ideas from my experience. Adjust it based on your child’s hunger
levels and feedback.
How to Pack the Right Portions?
1. Use a Compartment/Stackable Lunchbox – Bento-style or stackable lunchboxes help you pack balanced portions of food in each food group.
2. Think in Kid-Sized Handfuls – A child’s palm is a great idea to pack the right portion. For example, protein = palm size
veggies = fist size, and
grains = cup size.
3. Include Variety in Small Amounts – Offering 2 to 3 different items in smaller quantities increases interest in food and reduces overwhelm.
4. Observe & Adjust – Check what comes back in the lunchbox. If something is regularly uneaten, reduce the portion size or replace it with another.
5. Involve your child – Let them help pack their lunch. When kids choose or help to prepare their meals, they show more interest in eating.
Final Thoughts
There is no
perfect formula, but with a little observation and flexibility, you will find
what works best for your child. Portioning is less about exact measurements and
more about adapting to your child’s needs and hunger signals.
A
well-balanced, right-sized lunch not only nourishes your child’s body and mind
but also helps them in developing lifelong healthy eating habits.