‘Hungry ’ kids are scary kids. The combination of anger caused by hunger may lead to cranky, tired and unfocussed teens and children.

Lunchboxes should come with a warning: The contents of this lunchbox may well determine how your afternoon will turn out. Will we get “Gorgeous or Grumpy” at the afternoon school pick up?

Good moods, academic focus, and energy levels can all be improved with a few minor changes to our children’s lunch box. So here’s how to create the best good mood lunchbox.

Why is that?

“Because our brain is a complex network that depends on important macro and micronutrients to work properly. Too much added sugar and lack of nutrients like amino acids and selenium can impact brain chemistry, mood swings, brain clarity, and energy levels. And actually, not just children but nutrition also underpins adults as well.” Says Michele Chevalley Hedge, founder of My Family Wellness online programs for busy parents.

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It is really important that parents don’t take an extreme approach and clear out the pantry and load up with ‘health’ foods.

If you do this, kids will fiercely rebel. Quietly, add so much good into your kitchen that the family doesn’t even realise what is happening. Mums and Dads don’t need to announce that there is going to be a change. That just spells DISASTER. Parents need a plan with tasty recipes, accessible ingredients and meals that can be made in minutes. Dinner is often the most thought about meal, so get smart and double that meal and get creative and turn that into a lunch box idea for the next day.

Lunchbox foods that support mood

Create a lunchbox that is low sugar with some protein, a little quality fat and some carbs and watch your child’s world change.

When kids are well nourished (even if they don’t know they are eating ‘healthy’ food) they sleep better and feel better about themselves.

Children have enough going on in their busy worlds; they don’t need the self esteem bombs that poor food choices create – like skin irritations, tummy bloat, mood swings, brain fog and more.

The new guidelines from the World Health Organisation are suggesting that for optimum health we should consume no more than six teaspoons of added sugar daily. Most Aussie kids are consuming more than 30 teaspoons of added sugar every day and it is this type of added sugar that is making children feel poorly about themselves. There is an alarming increase in childhood depression, anxiety and AHDH and that is a link as parents we cannot ignore.

Reducing added, hidden sugars, consuming quality protein, carbs, fats and wholefoods rich in nutrients may be the difference you have been looking for your child’s behaviour.

Get These into the morning tea or lunchbox


Protein at all meals for kids: Yoghurt, cheese, seeds, nuts, nut spreads, meat, eggs, fish.


Keeps blood sugar balanced without the highs and lows of sugar swings. Protein contains tryptophan, which is the precursor to our feel good hormones, serotonin and dopamine.

Quality Fat

Quality fat a little at most meals. Flaxseeds, chia seeds, nuts and seeds, avocado, coconut oil, olive oil.


Our brains are made up of 60% fat. Brain health needs fat for healthy cell communication for neurotransmitters.

Low Sugar Carbs

Low sugar carbohydrates – wholegrain crackers, rice, quinoa, fruit, leafy greens and oats.


Nutrient dense in vitamin B’s which is critical for brain function. Vitamin B is essential for energy and to convert amino acids into our happy hormone ‘serotonin.’

Seeds and Nuts

Seeds, brown rice, brazil nuts and walnuts.


Selenium is a powerful antioxidant that plays a role in hormones synthesis, especially the thyroid.

Home Made

Homemade muffins with real fruit.


Homemade items – we can control the ingredients. Packaged muffins are often full of sugar and trans fat.

Better Treats

Replace lollies and chocolcate with Energy or bliss balls.


Made with dates, seeds, oils and natural sweeteners versus sugar-laden jelly snakes, ‘health bars’, ‘fruit bites’.

No Fizzy Drinks Or Flavoured Milks

Replace fizzy drinks and flavoured milks with Flavoured waters or ice teas.


Low sugar versus flavoured milks containing 10-12 teaspoons of mood altering sugar.

Go With Yoghurt

Plain Greek yoghurt topped with real fruit.


Flavoured yoghurts are often full of hidden sugars. Plain yogurt is protein rich and has only natural sugar.

Go Crackers

Rice cracker with nut-free spreads or real cheese.


Low sugar carb, protein with some fat. Nutrient dense, taste good and the kids don’t need to know it’s healthy!

Do you struggle to create a good mood lunchbox for your kids? Please SHARE with us in the comments below.

Image courtesy of Shutterstock.com

  • Ha, I remember my school lunchboxes, biscuits for recess, vegemite sandwich and an apple for lunch. Boring!! These ideas would have blown my mind as a kid!!


  • Some good replacements here added some to my list of options for snacks etc for when I do shopping


  • I struggle with this daily. My daughter is such a fussy eater and doesn’t barely eat so this is such great help. I have screenshot this definitely will keep this in mind thank you


  • Some really great inspiration here Thankyou for sharing ive screenshot for later


  • The photo of the good mood lunch box would pass muster, but many of the home-made tips won’t pass muster with some of the school lunch-box police as they don’t understand what is in them. I’d be checking with gestapo before going ahead with tips otherwise you might have hungry children.


  • There are some good ideas in here. Going to try and make more changes.


  • These are all great ideas – might have to pass them onto my husband for his lunch


  • Some really good ideas. There are, however, some yoghurts that are flavoured with fruit puree and have no added sugar. I know it is better to have the real thing, but these are convenient and healthy, too as a snack.


  • This is a great guide. So helpful and easy to understand


  • Great article and has gave me some great ideas.Love all the healthy ways.


  • There is nothing better then home made food in your lunch box especially Muffins haha


  • Great article.


  • This is great! It’s reassuring that we’re eating right and even to know I’m sending my husband to work with healthy lunch and snacks, thank you


  • Wow, 30 teaspoons of added sugar every day, that’s a massive overload. And surely wouldn’t be healthy for anyone, let alone kids.


  • I need one of these good mood lunchboxs myself. The workplace can sure bring on some angry moments


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