We were what we ate: Kids' packed lunches
through the decades
From sugary treats to tuck shop crisps and peanut butter sandwiches. Every decade has its iconic kids' packed lunch essentials. They spark nostalgia now, but were they any good for us? And how do modern pack-ups compare?
To find out, we put together 50 years of childhood lunches, then had kids nutrition expert Jenny Edelstein to analyse each decade's average lunchbox…
Click the dates to view packed lunches through the decades
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'70s lunchbox No vegetables
Jenny says: "This classic 1970s packed lunch contains not one vegetable – a huge omission by today's standards. Even the fruit content is minimal, with just the pineapple and the limited fruit content of the jam and juice drink. It also contains far too much sugar between the jam, liquorice, juice, white bread, and peanut butter. The main redeeming feature is the protein provided by the peanut butter and cheese, but overall this is quite an unhealthy packed lunch."
1
No vegetables and minimal fruit content: only pineapple, and some of the jam and grape and berry flavoured fizzy drink.
2
Lots of sugar in the jam, liquorice, fruit juice, peanut butter, and white bread.
3
Good amount of protein provided by the cheese and peanut butter.
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'80s lunchbox High sugar, low nutrients
Jenny says: "The lonely pickle in this lunch is the only nod towards a vegetable. But it also adds to the very high sugar content along with the wheel-shaped chocolate biscuit , rice pudding pot, and orange juice, not to mention the white bread. The crisps are high in fat and salt with limited nutritional value. However, the apple is a good addition and the cheese and rice pudding pot do provide some calcium. Overall, this lunch contains far too much sugar and not enough nutrients."
1
Very high sugar content overall: Chocolate biscuit, rice pudding pot, orange juice, white bread, and pickle.
2
Calcium well represented in the rice pudding and cheese.
3
Crisps are high in fat and salt and have limited nutritional value.
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'90s lunchbox The 'nutritionist's nightmare'
Jenny says: "This lunch is entirely made up of processed foods, a 'nutritionist's nightmare'! Even the sole healthy food in this lunch, the mandarin, may well have added colouring and preservatives to extend its shelf life in the peely lidded pot. There is far too much sugar (chocolate biscuits, juice drink), far too much fat (crisps, processed ham), and, overall, mostly made up from empty calories."
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This lunch is packed with processed foods.
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High levels of sugar: Chocolate biscuits, and juice.
3
High levels of fat: Crisps and processed ham.
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'00s lunchbox High fat, high salt
Jenny says: "The flavoured water in this lunch is an improvement as it does not add to the otherwise heavy load of sugar from the chocolate bar and yoghurt snacks. The lunch also contains an unhealthy total amount of fat in the mayo, processed cheese snack, and crisps, with the latter two also containing high salt. The apple and grapes are the healthiest part of this lunch, but vegetables are once again completely absent."
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Unhealthy total levels of fat in the mayo, processed cheese, and crisps.
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High amount of salt: Processed cheese, and crisps.
3
Flavoured water is an improvement over previous decades.
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'10s lunchbox Relatively healthy
Jenny says: "This is a relatively healthy lunch with a good range of fruit and vegetables, as well as protein from the chicken. The carbohydrate load is slightly reduced as the sandwich is on bread thins, which is another improvement. However, the sugar load is excessive between the yogurt-coated raisins, chocolate bar, and squash. Water would be a much better choice. The crisps also add fat without providing any significant nutrients and would be better off being replaced with kale chips."
1
Vitamins well represented across a good range of fruit and vegetables.
2
High protein content in the chicken.
3
Excessive sugar between the yogurt-coated raisins, chocolate bar and squash.
5 lunchbox superfoods
Give your kids packed lunch a superfood boost with these five vitamin- and nutrient-rich food items that can help increase energy, healthy growth, and brain function.
Salmon
Rich in omega-3 for enhanced concentration, lower anxiety, and better wellbeing.
Protein rich to slow afternoon hunger pangs.
Vitamin B12 helps metabolism, increases energy, and boosts nervous system.
Quinoa
Low GI, whole grain carbs for slow-release energy.
Protein helps muscle development.
Pumpkin seeds
Zinc boosts immune system to keep germs at bay, as well as memory function.
Magnesium supports optimal sleep regulation.
Iron rich for vital growth development.
Greek yogurt
Calcium for bone and teeth development.
Higher in protein and lower in sugar and carbs than other yogurts.
Sugar snap peas
Rich in B vitamins to help promote energy production and brain development.
Fibre helps aid digestive health.
Perfect kids' packed lunch
Step away from the excess fat and put down the added preservatives… This perfect packed lunch is not only delicious and nutritious, but free from nasties too.
Chicken and sweet potato wrap
1 whole grain or spelt wrap
1 tablespoon hummus to spread
30g cooked chicken, roughly shredded
30g cooked and peeled sweet potato, roughly chopped
30g of sliced avocado
A few ribbons of raw red cabbage
1 tablespoon pumpkin seeds, sprinkled
Vegetables with cumin-lime yogurt dip
Sugar snap peas and carrot and
cucumber batons
For the dip:
2 tablespoons Greek yogurt
1 teaspoon lime juice
Pinch of cumin
Pinch of salt
Tub of mixed berries
20g each of raspberries, blackberries,
and blueberries
