Healthy Baon Ideas for Kids: A Guide for Filipino Parents
- Doctor Anywhere Team
- Jul 14
- 5 min read
School baon (packed meals or snacks) often includes processed foods like chips, biscuits, or sugary drinks. They’re quick, convenient, and usually what kids ask for. A UNICEF study found that over a third of packaged foods for infants and young children contain added sugars or sweeteners. Among snacks like biscuits, 87 percent contain added sugars, yet no binding regulations exist to limit sugar content in food for young children.
According to the World Health Organization (WHO), good nutrition during childhood is essential for growth, brain development, and strong immunity. The Department of Health (DOH) continues to promote healthy eating habits in schools, but the change really starts at home. So, here are some healthy, kid-approved baon options and tips!
What Makes a Baon “Healthy”?
A nutritious baon should be well-balanced, with portions that provide energy, support growth, and protect health. Here's how to build one:
1. Go Foods (Carbohydrates):
Carbs are your child’s primary fuel. They are vital for energy throughout the school day. Pack healthy options like rice, whole grain bread, or root crops such as sweet potatoes and camote. According to Pinggang Pinoy, these foods should make up one-quarter of your child's plate to provide energy for both play and learning.
2. Grow Foods (Protein):
Protein helps build and repair muscles, including bones, skin, and other tissues. Include sources like eggs, fish, chicken, and tofu—foods that Pinggang Pinoy also recommends filling one-quarter of the plate.
3. Glow Foods (Fruits & Vegetables):
Packed with vitamins, minerals, antioxidants, and fiber, these foods support immunity, digestion, and overall wellness. They should cover half of the baon, such as bananas, carrots, leafy greens, or mixed fruits.
Foods to Avoid in Your Child’s Baon
1. Ultra-Processed Foods:
Ultra-processed foods (UPFs) include breakfast cereals, hotdogs, corned beef, meat loaf, sausages, and instant noodles. High consumption of UPFs is associated with higher risk of developing multimorbidity, or a combination of cancer and cardiometabolic diseases, including heart disease, heart attack, stroke, diabetes and kidney disease.
2. Sugary Drinks:
What your child drinks is just as important as what they eat. According to the Mayo Clinic, sugary drinks are one of the top sources of empty calories for children. Regular consumption of sugar-sweetened beverages is also strongly linked to obesity, type 2 diabetes, dental cavities, and other health issues.
Choose water, homemade fruit juices (without added sugar), and milk or unsweetened soy milk to boost calcium and protein intake. Avoid packing their baon with soda, powdered juice drinks, and store-bought iced tea or flavored water with added sugar.
3. High-Salt, Preservative-Rich Snacks:
High-salt, preservative-rich snacks include pizza, chips, crackers, and certain sauces or condiments. These can displace nutritious foods and contribute to high sodium intake, which is a risk factor for long-term health problems, such as stroke, heart attack, and heart failure.
Why Prioritizing Healthy Baon Matters
Kids spend a large portion of their day at school, and what they eat during breaks can significantly affect their energy levels, concentration, and overall health.
Here’s why it’s important to provide a healthy baon:
Boosts learning and focus: Balanced meals support brain function and memory.
Improves immunity: Nutrient-rich foods strengthen your child’s defense against common illnesses.
Builds lifelong habits: Children exposed to healthy foods early are more likely to maintain a nutritious diet into adulthood.
Tips to Make Healthy Baon Exciting
Making healthy food fun increases the likelihood your child will eat and enjoy it. Here’s how:
Colorful containers like bento boxes can make healthy meals more fun and appealing. Their built-in compartments help you pack a variety of food groups in one meal, making it easier to serve balanced, well-portioned, and visually inviting baon.
Cut fruits and veggies into fun shapes! Make sure that they are bite-sized or easy for them to eat. Add a squeeze of lemon juice to stop it from going brown.
Get kids involved in planning or preparing their baon. They are more likely to eat it if they helped make it.
Limit sugary treats to once a week and offer alternatives like fruit breads or oatmeal cookies.
Keep things exciting by getting creative with their lunchbox choices. Mixing it up with healthier options can spark their curiosity and make them more willing to try new foods.
Creating a nutritious baon doesn’t have to be complicated or expensive. With simple planning, smart ingredient choices, and a little creativity, you can fuel your child’s school day with meals that are both healthy and satisfying.
If you’re unsure what foods are best for your child’s needs, especially if they have allergies, are picky eaters, or have a health condition, it’s a good idea to video consult a licensed doctor through the Doctor Anywhere app. Our general practitioners are available 24/7, even on weekends and holidays, with an average waiting time of less than five minutes. You can also book appointments with our specialists, such as pediatricians, all from the comfort of your home.
Better yet, subscribe to DA Healthwise for just ₱99/year. This annual health plan gives you and your loved ones discounted video consultations with general practitioners, specialists, and even mental health experts. Plus, you'll unlock exclusive discounts and freebies from DA Perks’ health and wellness partner merchants, including Tamang Alaga (RiteMED), Plant Patisserie, Yummy Diet, Ideal Vision Center, and more! Don’t forget to subscribe your loved ones to their own DA Healthwise plan, too!
Have an HMO or health insurance?
Link your membership account for fully covered video consultations for you and your dependents. Doctor Anywhere’s accredited health maintenance organizations (HMOs) and insurance providers include AMAPHIL, COCOLIFE Healthcare, EastWest Healthcare, Etiqa, Flexicare, Fortune Life, Forticare, Generali, Health Maintenance, Inc. (HMI), Lacson & Lacson Insurance Brokers, Manulife Medical Secure, MCBL Medical Secure, Manulife HealthFlex, MCBL HealthFlex, Maxicare, Medicare Plus, Sun Life Grepa, and WellCare Health Maintenance. Tap here to learn more about Doctor Anywhere’s HMOs and insurance partners.
Exclusive Promo Codes: Save on Your First Video Consultation
Our healthcare providers are available daily, including weekends and holidays, ensuring you get the care you need anytime. Download the free Doctor Anywhere app and use a promo code on your first video consultation to save:
Save ₱30 on your first video consultation with a general practitioner. Use *promo code DACONSULT30.
Save ₱30 on your first video consultation with a specialist. Use **promo code DAEXPERTCARE.
Save ₱50 on your first online session with a mental health expert. Use ^promo code DAMENTALHEALTH.
Make the most out of your doctor appointments! Tap here for key reminders to help you prepare for your video consultations.
One-time use per account for the first video consultation. Valid for new Doctor Anywhere users who haven’t had a video consultation yet. Promo runs from Jan. 1, 2025 - Dec. 31, 2025. Per DTI Fair Trade Permit No. FTEB-192282 Series of 2024. *Promo runs from May 1, 2025 - Apr. 30, 2026. Per DTI Fair Trade Permit No. FTEB-221357 Series of 2025. ^Promo runs from June 3, 2025 to June 2, 2026. Per DTI Fair Trade Permit No. FTEB-226338 Series of 2025. Visit https://www.doctoranywhere.ph/promos-and-discounts for more information.
Sources:
11. https://newsinfo.inquirer.net/1903979/filipinos-urged-to-be-heart-wise-avoid-ultra-processed-food
ABOUT THE AUTHOR
Leo San Diego is the content creator at Doctor Anywhere Philippines, where she specializes in making health information clear and easy to understand. With nearly a decade of writing experience, she has crafted everything from corporate communications to creative content.
She works with medical professionals to know the latest health trends, and health tips. Her goal is simple: to make reliable health information accessible and helpful for everyone. Outside of work, she enjoys baking brioche and other pastries, believing that taking care of your health includes enjoying rest days and good, thoughtfully prepared food.
Comments