Moroccan food scientist Sifeddine Rafik stresses that a healthy lunchbox should balance carbohydrates, proteins, healthy fats, and seasonal fruits and vegetables. He warns against processed foods and sugary snacks, urging parents to prioritize variety, proper portions, and fresh, nutritious choices. It has been back-to-school season for a while now in Morocco, and parents and children alike are settling back into their routines: homework, school drop-offs, and lunchboxes. The latter comes with a big responsibility: what to pack for a healthy, balanced lunch. Mothers in particular often struggle to find the right balance between their busy schedules, their children's food preferences, and the nutritious building blocks they should keep in mind, all while staying creative and fun. But the path to a nutritious, healthy, and balanced lunchbox is not as complicated as it may seem. Moroccan food scientist Sifeddine Rafik, a PhD holder in Agri-Food Sciences from Hassan II Agronomic and Veterinary Institute and Mohammed VI Polytechnic University, as well as a postdoctoral fellow in Food Biotransformation from McGill University in Canada, shared with Yabiladi the keys to a healthy lunchbox and some crucial dos and don'ts. It's in the formula «Balanced nutrition is what gives children energy, strengthens their immunity, and helps maintain healthy gut bacteria. It's also what ensures they truly benefit from the food they eat», he stressed. For that, every lunchbox should follow a very simple yet essential formula. The foundation should include carbohydrates, proteins, and healthy fats, with a fourth indispensable group: fruits and vegetables. Proteins are important for «children's growth, concentration, and satiety, which helps prevent constant snacking on sweets». Both animal and plant-based proteins should be included: boiled eggs, chicken breast, tuna, cheese, chickpeas, lentils, or beans. «Unfortunately, many schools discourage children from bringing 'smelly foods' such as fish. But healthy food often has a strong scent, and both schools and children should recognize this as completely normal», Sifeddine acknowledged. Carbs are the second pillar of balanced nutrition, as they provide energy throughout the school day. But not all carbs are equal.«Ideally, children should consume a mix of simple and complex carbohydrates for sustained energy», he explained. Whole grains, barley bread, rice, quinoa, and pasta are excellent options, as are oat or almond-flour muffins with dark chocolate pieces. Then come fats - the healthy kind, of course. A lunchbox should always include them, since they are «key for hormonal balance, brain development, and satiety». These include avocados, cheese, olive oil, and all types of nuts. Portions matter Simply packing proteins, carbs, and fats in random amounts isn't balanced either. According to the expert, portions are just as important and must take into account the lifestyle and schedules of schoolchildren today. «This is especially important since a school lunchbox often represents 60% of a child's daily intake (when it includes breakfast, lunch, and snacks). Even when it only contains lunch, it still accounts for around 35% of their daily nutritional needs», he stressed. Carbohydrates should take the lion's share. For children aged 6–12, nutrition experts recommend that about «50% of their daily calories come from carbs, 20% from protein, and 25–30% from fats», he said. Fruits and vegetables Alongside proteins, carbs, and fats, micronutrients from seasonal fruits and vegetables remain essential. Sifeddine advises parents to focus on seasonal produce, which «provides the vitamins children most need at specific times of the year, such as vitamin C to fight off flu in colder months». For picky eaters, soups and purées are a good way to introduce vegetables. Mixing in potatoes (about 40%) can help soften the flavor of vegetables children don't like, such as carrots or pumpkin, and cheese can also make them more appealing. Smoothies are another option, blending vegetables with fruits for a more pleasant taste. The ideal breakfast When asked about the ideal breakfast, Sifeddine once again stressed the importance of proteins. «Eggs or omelets are ideal, but for children who dislike them in the morning, alternatives include Greek yogurt with berries and honey, granola, whole-grain toast with amlou or peanut butter, olive oil with honey, or even Moroccan bissara», he shared. Smoothies with avocado or mango are also excellent options. «Anything but those sugary cereals, pastries, or processed juices», he argued. Most importantly, children should drink water before leaving the house, even before eating breakfast if possible. Hydration is often overlooked, he added. Snacks Lunchboxes can also include snacks, which the food scientist insists should be healthy options: oat-based cakes, whole-grain toast with banana or cucumber, or overnight oats with milk and cinnamon. Smoothies with spinach and fruits are also an option that can boost immunity. The big no-no remains sugar, which causes quick energy spikes followed by crashes. When to give sweets But children will be children. They will want sweets at some point : biscuits, wafers, or candy. If parents give in, they should at least know how to minimize the damage. «If sweets are included, it's better they come from bakeries rather than industrial sources, and they should be eaten after lunch rather than as snacks», Sifeddine said. What to avoid The food expert was clear: some items should never make it into children's lunchboxes. Processed foods high in sugar, preservatives, or additives top the list, along with instant noodles, processed sauces, and sodas. Practical tips Containers matter: avoid cheap plastics; choose BPA-free plastic or stainless steel for safety. Glass is not recommended for young children. Traditional foods: Moroccan classics such as mkila, kefta (meatballs) with tomato sauce, or dates can be excellent, healthy lunchbox additions. Balance is key: nutrition is not about one «superfood» - it's about consistent variety.
