Back-to-School with Lama: How Lunchboxes Shape Your Child’s Energy & Behaviour

Published: Aug 28, 2025
By Kamar Baroudi

Back-to-school season is here—and with it comes the daily challenge of packing lunchboxes. But did you know that what goes inside your child’s lunchbox can actually shape their energy, behavior, and school performance?

To help parents make lunchbox prep easier (and healthier), QiDZ sat down with Licensed Clinical Dietitian Lama (@SahhaWithLama) to chat about how food fuels focus, mood, and learning—and to share some quick, fun ideas you can start using today.

Why Lunchboxes Matter More Than You Think

QiDZ: Lama, why do you think lunchboxes matter so much for kids during school?

Lama: “Parents, I know mornings can be hectic, and packing a lunchbox feels like just another task—but every bite you put in there is a little hug from home. Food fuels the brain, not just the body. A balanced lunchbox helps kids stay focused, reduces crankiness, and keeps their energy steady throughout the school day.”

A Simple Change That Improves Behavior

QiDZ: What’s one small change parents can make that really impacts behavior?

Lama: “Swap the sugary drinks for water or fruit-infused water. Kids who sip smart stay hydrated, concentrate better, and avoid the sugar crashes that can lead to irritability and lack of focus. Even a fun bottle or straw can make water their favorite drink.”

Lama’s Top Lunchbox Hacks Every Parent Can Try

• Think Smart, Not Strict – Aim for balance, not perfection.
• Pack the Rainbow – Bright fruits and veggies make kids excited to eat.
• Protein Power Up – Eggs, cheese cubes, or chickpeas help steady energy.
• Kid Helpers – Let your child pick one item—they’ll be proud to eat it.
• Shape & Shine – Cut veggies into stars, hearts, or sticks. Fun bites get eaten first!

Kid-Approved Lunchbox Recipes

• Choconut Energy Balls – Nut butter, oats, honey, and cocoa rolled into bite-sized bliss for long-lasting energy.
• Crunch & Dip Veggie Cups – Carrots, cucumbers, and peppers with hummus or Greek yogurt dip.
• Sweet & Cheesy Kabobs – Watermelon cubes with cheese on skewers—hydrating, fun, and perfect for little hands.

Food Shapes Mood, Too

QiDZ: How can parents think of food beyond just nutrition?

Lama: “Food affects emotions and behavior too. A balanced meal helps kids focus in class, feel calmer, and even improves memory. On the flip side, too much sugar or processed snacks can make them hyper at first, then tired and cranky. Think of the lunchbox as fuel for both body and mind.”

After-School Balance: Nutrition + Activity

QiDZ: Is my child’s after-school activity as important as their nutrition for keeping them healthy and balanced?

Lama: “Absolutely! After-school activity and nutrition work together like fuel and engine. Without one, the system can’t function optimally.”

Here’s why:

1. Physical Health – Running, jumping, and playing strengthen muscles, bones, and heart.
2. Mental Reset – Active play reduces stress, improves mood, and helps kids switch off from school mode.
3. Better Sleep & Concentration – Kids who move more sleep better and focus more.
4. Nutrition as Fuel – Balanced snacks and meals power both body and brain.

Lama’s Tip: Aim for at least 60 minutes of active play after school paired with a nutritious snack.

Looking for ideas? Check out QiDZ’s After-School Activities to keep kids engaged and active.
From After school activities to full-day access play areas. Here is what you can’t miss!

 

• Riyadh: After-school activities, nurseries, monthly subscriptions, full-day access play areas.

• Jeddah: After-school activities, nurseries, monthly subscriptions, full-day access play areas.

• Eastern Province (EP): After-school activities, nurseries, monthly subscriptions, full-day access play areas.

 

Final Thoughts

Packing a lunchbox doesn’t have to be stressful—it can be a daily act of love and creativity that sets your child up for success.

Follow @SahhaWithLama for more expert tips.
Discover fun Back-to-School offers on QiDZ to keep your kids happy, healthy, and active after school!