Why your child's lunchbox might be failing school — UAE doctors explain how to fix it

Please don’t pack chocolates every day in your child’s lunchbox.

And try not to leave them with packets of cookies, either.

That’s an earnest request from a schoolteacher, and a mother of two, who sees firsthand the chaos it creates. Beyond the sugar rush and mess, it often leads to every child in the classroom clamouring for a share. Be sparing, she urges.

So, what should you really be packing?

Dubai-based mother of three, Malavika Sen, admits she once gave in to over-indulgence. “I used to send chocolate sandwiches occasionally,” she says. “But I stopped all that. The teachers advised it was far from healthy — the kids were getting sleepy and sluggish in class. At best, once every two or three weeks, so they don’t get used to it. Now, I send a hard-boiled egg and a banana.”

Why does it matter what you send in a lunchbox for your children? Abeer Al Khalafawi,  Consultant Paediatrician at Medcare Women & Children Hospital breaks it down.

Scientific research underscores the importance of a nutritious school-day diet. A 2012 study published in the British Journal of Nutrition found that adolescents who consumed a low-glycemic index (GI) breakfast performed better on attention and memory tasks than those who ate high-GI meals or skipped breakfast altogether, with improved accuracy and faster response times later in the morning.

A 2014 systematic review also suggested that impaired glucose tolerance can negatively affect children's cognitive performance, especially in certain brain functions.

Meanwhile, a large-scale study from China linked frequent consumption of sugar-sweetened beverages with lower academic scores in core subjects like math and English among junior-high students. A 2024 review further noted that diets high in added sugars are strongly associated with obesity and the development of unhealthy eating habits in children and adolescents—highlighting how sugar not only affects short-term focus but can also shape long-term health and learning outcomes.

Dr. Al Khalafawi breaks down what makes a lunch truly nutritious. A good lunch is important for a child’s overall health, especially for three key things: Growing strong, thinking clearly, and having energy that lasts all day. A balanced meal gives kids the vitamins, minerals, protein, healthy fats, and complex carbs they need to build strong bones and muscles, stay healthy, and keep their brain sharp and focused,” she explains.

She adds that children who eat balanced, nutrient-rich lunches are more likely to stay alert in the classroom, participate actively in physical activities and experience fewer energy crashes or mood swings in the afternoon. “The goal is to offer a variety of whole, minimally processed foods while limiting sugary snacks and highly processed items, which can lead to short-term spikes in energy followed by fatigue and reduced focus.”

A well-rounded lunch, says Dr. Al Khalafawi, typically includes:

Lean protein: Grilled chicken, hard-boiled eggs, tofu, legumes, or low-fat dairy products help build muscles and keep kids full.

Whole grains: Whole grain bread, brown rice, or quinoa for long-lasting energy.

Fruits and vegetables: Seasonal produce like berries, cucumber sticks, or carrots add color, crunch, and vital nutrients.

Healthy fats: Small portions of avocado, nut or seed butters (when allergy-safe), or unsalted nuts support brain health.

Example lunchbox ideas:

·         A whole grain wrap with hummus and sliced turkey

·         A side of baby carrots or bell pepper strips

·         A banana or sliced grapes

·         A small cheese cube or plain yogurt

·         Water or milk to drink

Presentation matters too: Bite-sized pieces, colourful fruits, and a variety of textures can make the lunchbox more appealing to picky eaters.