If you’ve got a child starting school for the first time, you’ve probably heard the terms Crunch & Sip, Brain Break, Fruit Break or Fresh Food Break.
While every school calls it something slightly different, the idea is the same.
Children have a short break early in the morning (usually around 9:00–9:30am) to enjoy a small, healthy snack and a drink of water. It’s designed to fuel their brains for learning while encouraging children to eat more fruit and vegetables throughout the day.
The tricky part? It usually needs to be packed separately from their lunch.
The good news is that Crunch & Sip doesn’t need to be complicated.
As a paediatric dietitian, and mum of four, I aim for simple, nutritious foods that can be packed in under a minute.
These are perfect if you have a few minutes before school.
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Boiled eggs (prep a batch at the beginning of the week and store them in an airtight container)
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Peeled mandarin or orange segments
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Apple slices (a squeeze of lemon helps prevent browning)
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Sliced pear
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Berries (one of my favourites because they’re naturally high in fibre)
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Grapes (halved for younger children)
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Watermelon cubes
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Carrot sticks
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Cucumber sticks
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Capsicum strips
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Snow peas
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Cherry tomatoes (if appropriate for your child’s age, cut into halves or quarters)
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Cheese slices cut from the block
When your child wants something a little more substantial.
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Air-popped popcorn
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Wholegrain crackers
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Cheese and wholegrain crackers
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Fruit toast
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Trail mix (pretzels, popcorn, dried fruit and seeds for older children – give this idea a go)
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Roasted chickpeas (I like The Happy Snack Company range)
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Roasted fava beans (another great option from The Happy Snack Company)
Some of my favourites include:
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Cucumber sticks + hummus
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Apple slices + cheese
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Strawberries + seed-based chocolate dipping sauce (homemade or try the Buddi range)
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Popcorn + cheese cubes
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Crackers + hummus
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Grapes + roasted chickpeas
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Carrot sticks + tzatziki
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Pear + cheddar (or, if you’ve got a little gourmet on your hands, throw in some quince paste and brie!)
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Apple slices + peanut butter (if your school isn’t nut free)
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Celery sticks + cream cheese
One of the biggest mistakes I see parents make is feeling like they need to create elaborate lunchbox snacks every day.
You really don’t.
A simple piece of fruit, some veggie sticks or a handful of popcorn is just as valuable as a Pinterest-worthy creation.
Consistency will always beat perfection.
Having dedicated snack containers makes it much easier to prepare Crunch & Sip separately from lunch.
Whether you’re packing fresh fruit, veggie sticks, popcorn or crackers and cheese, having the right-sized container makes school mornings quicker and helps keep everything fresh until snack time.
Depending on your child’s appetite, you might choose:
Snack Pod
Perfect for fruit, veggie sticks and hummus, or crackers and cheese. The two individually sealed compartments help keep foods fresh and separated until it’s time to eat.
Snack Buddy
Ideal for bigger appetites or snacks that need a little more room. Think popcorn, homemade muffins, slices, or a larger portion of fruit.
Extra Snack Pots
Already have one of our five or two compartment lunch boxes? Grab an extra set of our stainless steel snack pots to give yourself even more flexibility. They’re perfect for dips, berries, yoghurt or little leftovers and fit straight into your existing lunch box.
Sandwich Pod
Need something a little bigger? Our Sandwich Pod isn’t just for sandwiches. Add the three included silicone cups and you’ve instantly created a mini bento-style snack box that’s perfect for a larger Crunch & Sip, excursions or after-school snacks.
Having a few different-sized containers on hand means you can pack exactly what your child needs that day without relying on single-use bags or cling wrap.
At its core, Crunch & Sip is all about helping our kids eat more fruit and vegetables.
In today’s busy world, where it’s easy to reach for packaged snacks more often than we’d like, I actually think that’s a pretty wonderful thing.
If you’ve got a few simple ideas up your sleeve and the right containers to make packing them easy, you’ll be far more likely to reach for fresh food on those busy school mornings.