Take the guesswork out of packing a balanced lunchbox with this simple bento-style guide for kids and teens.

Including a combination of protein, whole grains, colourful fruits and vegetables, nourishing fats and a small handmade treat helps provide the nutrients needed for steady energy, concentration, growth and immune function. Aim for variety across the week, choose mostly whole foods, and use the guide as a flexible framework rather than a set of strict rules.

Download the infographic, print it out and pop it on the fridge as a simple reminder when packing lunches each day.