Children’s Nutritionist Approved Lunchbox


“Let food be thy medicine and medicine be thy food.’’ Hippocrates

The morning juggle and struggle

Most parents find the morning rush very stressful, getting everyone up, dressed, fed and organised ready to start the day.  But what parents seem to dread the most is packing the school lunchbox.  The morning challenge of searching the cupboards and refrigerator for something that looks good so they will actually eat it and nutritious enough to feed their growing body’s needs.  

There is nothing worse than finding a picked over lunchbox or worse still discovering a lunch that has been untouched. 

For many parents, it can be very easy to fall into the trap of providing a lunch that doesn’t support their child’s nutritional needs.  For example, a cheese sandwich on white fluffly bread and a muesli bar



Poorly balanced lunchbox

  • ✅ Poor focus and concentration
  • ✅ Behavioural problems
  • ✅ Poor immunity
  • ✅ Underweight or overweight


Children’s Nutritionist lunchbox rules

Packing a healthy and nutritious lunchbox need not be complicated or take up a lot of your valuable time. 

Children’s Nutritionist rule number 1:  Protein

Protein – Essential for growth and development

Protein is crucial for the growth and development of your child because every cell, muscle and organ including the brain and heart need protein to grow and function properly.  When choosing animal protein, choose the best quality meat you can afford such as grass-fed beef or free-range chicken, I recommend the thickness and size of the palm of the hand for lunch.



  • ✅ Protein keeps kids full, this helps to stop them craving processed food
  • ✅ Reduces sugar that is a major contributor for the obesity issues children face today.
  • ✅ Improves focus and concentration which is especially important when they go to school.


Protein foods include

  • ✅ Fish
  • ✅ Beef | Lamb | Pork
  • ✅ Chicken | Turkey
  • ✅ Dairy | Yoghurt | Cheese | Milk
  • ✅ Nuts | Seeds
  • ✅ Legumes
  • ✅ Eggs

Children’s Nutritionist rule number 2:  Carbohydrates

Carbohydrates are plant foods and an essential part of a healthy, balanced diet.  Their primary function is to provide energy for the body, especially the nervous system and the brain.    They provide vitamins and minerals essential for good healthy and are easily converted into fuel. 

Carbohydrate foods include

  • ✅ Fruit
  • ✅ Vegetables
  • ✅ Grains
  • ✅ Legumes




Dietary fibre is a component of complex carbohydrates and is the indigestible part of the plant, such as the covering of wholegrain cereals or the skin on fruit and vegetables.   It is also found in nuts and seeds and legumes.  There are two types of fibre, ‘soluble’ and ‘insoluble’.  The beneficial actions of soluble fibre include lowering cholesterol and balancing blood sugar, while insoluble fibre is regarded as a stool-bulking agent, making the faeces bigger, softer and easier to pass. 

Fresh fruit and vegies are also high in fibre and act like a broom going through the gut to keep kids regular and this also assists the immune system to stay strong and alert.


Benefits of dietary fibre:

  • ✅ Provides a source of food and energy for the friendly bugs.
  • ✅ Decreases amounts of potentially dangerous bacteria.
  • ✅ Fibre breaks downs slowly in the stomach and therefore helps stop craving highly processed foods full of sugar.
  • ✅ Bulks up the stool which helps keep kids regular.
  • ✅ Maintains a healthy immune system.
  • ✅ Maintains healthy weight.

A diet low in complex carbohydrates causes:

  • ✅ Constipation which depletes immunity and general health and wellbeing
  • ✅ Fatigue
  • ✅ Decreased cognitive function
  • ✅ Poor endurance


Four easy ways to add vegies to daily meals

  • ✅ Grate vegies and add to pasta dishes, soups, omelets and frittata
  • ✅ Puree vegies and add to smoothies and/or popsicles
  • ✅ Cut up vegies ready to use in the fridge, eat with dips instead of biscuits
  • ✅ Make our vegie chip recipe.


  • Naturopathy Can Help With the Following Childhood Conditions

    Fiona provides tailored health plans based on a multitude of factors relevant to your child’s symptomology (how they are feeling), pathology (how their body is responding), plus dietary and lifestyle factors.

    • ✅ Digestive complaints – constipation, diarrhoea, loose stools, pain or bloating
    • ✅ Allergies and allergic conditions – such as asthma, eczema or hayfever
    • ✅ Poor Immunity – recurring colds or ear infections
    • ✅ Skin Conditions – rashes, eczema, acne, pimples or allergic reactions
    • ✅ Moods – anxiety, depression or mood swings
    • ✅ Food Intolerances – identifying food reactions
    • ✅ Food Allergies – identifying food reactions
    • ✅ Growth and development issues – fussy eaters or nutritional malabsorption
    • ✅ Behavioural challenges – ADHD or others
    • ✅ Energy – poor energy or chronic fatigue
    • ✅ Picky Eaters – fussy eaters
    • ✅ Sleep – trouble falling asleep or staying asleep

    What happens in a children’s nutritionist consultation

    During your consultation, Fiona will seek information about your pregnancy, birth and post birth experiences. This will provide an integrated view to give a full picture of the foundations of your child’s health status. You can expect to leave your consultation with a thorough understanding of the potential contributing factors of the presenting symptoms. Fiona will provide you with a comprehensive treatment plan that incorporates possible herbal/nutritional medicine, dietary/lifestyle recommendations, recipes and handouts. Plus an overview of the consultation so you feel empowered to care for your child’s wellbeing with Fiona’s guidance. At The Children’s Naturopath, Fiona Stock an expert in childhood health, she understands children’s needs and considers working with kids and teens to be an absolute joy. She finds that children typically respond to naturopathic treatment very well – bouncing back to good health in no time.  And she treasures the opportunity she has to teach kids about their bodies and engage them in their health journey, setting them up with strong foundations and knowledge for life.

    Meet Children’s Nutritionist – Fiona Stock

    Fiona is skilled at getting to the heart of childhood health challenges – helping to initiate lasting change.

    Fiona Stock is a respected Paediatric Naturopath & Children’s Nutritionist with a career spanning over 23 years. Armed with an abundance of experience and a true desire to transform your child’s health, she’ll listen closely to understand the underlying causes of their troubling condition. Fiona gets to the heart of your child’s presenting symptoms by deciphering what their body is trying to tell you. She will suggest simple and specific changes as well as herbal or nutritional medicine where required to nurture and restore your child, so they can enjoy the good health they deserve. Deeply compassionate and highly skilled, either of the Naturopathic Consultation Options with Fiona is a wonderful investment in your child’s health. If you’ve tried everything and are yet to find solutions to your child’s health challenges – this could well be the path to take.

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    • ✅Poor Immunity
    • ✅Poor Focus & Concentration
    • ✅ Behavioural Problems
    • ✅ ADHD
    • ✅ Depression
    • ✅ Anxiety
    • ✅ Food Allergies
    • ✅ Food Intolerances
    • ✅ Constipation
    • ✅ Diarrhoea
    • ✅ Irritable Bowel Syndrome (IBS)
    • ✅ Tummy Pain
    • ✅ Eczema
    • ✅ Asthma
    • ✅ Obesity
    • ✅ Auto-Immune Disease
    • ✅ Recurring Infections
    • ✅ Fussy Eaters
    • ✅ Sleep Issues
    • ✅ Plus many more…

    Online Learning | Children’s Health | Children’s Nutritionist

    Would you like a consultation with me at a fraction of the cost? My online learning classes are jam packed with more advice than I provide in a face-to-face appointment. It’s evidence-based naturopathic wisdom coupled with the latest scientific research on kids health I’ve successfully shared with clients over my 20+ year career.

    I’ve also included cheatsheets, checklists, nourishing recipes and 25 page book of class notes.

    You will learn:

    • ✅ Understand the cause if common childhood conditions (eczema, poor immunity, food allergies, food intolerances, poor focus & concentration, ADHD, behavioural problems).
    • ✅. Supporting immune function to help support allergic conditions.
    • ✅. Support optimal brain function.
    • ✅. Healthy Eating Plan – including portion size for each age-group.
    • ✅. Natural medicine recommendations,
    • ✅. Plus much more…

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    Sydney Child Naturopath | Children’s Naturopath Sydney

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    Kids Nutritionist | Children’s Nutritionist | Baby Nutritionist

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