Back-to-school time means it’s time for parents, caregivers, or students themselves to start packing lunches again. Making sure lunch is healthy takes time and planning. Of course, it’s also essential to keep lunches creative, interesting, and tasty so kids actually eat them.
If you need help figuring out where to begin, you’re not alone. Discover tips for packing healthy lunches for kids.
How to Pack Healthy Lunches for Kids
Whether they’re kindergartners or teens, growing children need the right foods to fuel them through the day. Healthy meals and snacks keep their energy levels up and their brains working well. That’s why stocking their lunchbox with lots of nutritious foods is vital.
When packing healthy lunches for kids, try to follow these guidelines:
- Include a variety of whole foods and skip processed, packaged foods high in salt, fat, sugar, and additives.
- Stick to water instead of sweetened soft drinks or juices for beverages. Be sure to pack an extra water bottle for after recess or sports, especially if it’s warm outside.
- Choose foods that don’t require refrigeration or stay at a safe temperature with an ice pack.
- For sweet treats, focus on fresh or dried fruits. Reserve candy, cookies, or other baked goods for special occasions.
- Add something from each food group for variety and nutrients. Lunch should include fruit, vegetables, whole grains, proteins, and healthy fats.
Healthy Lunch Ideas for Kids
Lunch keeps your child’s brain and body fueled and ready to learn. It should also be a fun and relaxing mental break. Good news: Healthy lunches for kids can look and taste great and also contain an element of fun. Here are some easy lunch ideas that are also super healthy.
- Go for the dunk. Children love to dip food into flavorful sauces. A small container of ranch dip is perfect for veggies like carrots, broccoli, and celery. Use barbecue sauce or honey-mustard dip for chicken slices. SunButter is an allergy-friendly but protein-packed substitute for peanut butter as a dip for apple slices.
- Choose small portions with lots of variety. Children adore tiny containers. They’re also more likely to eat small portions of various foods than an overwhelming amount of one item. Pack colorful bento boxes with raisins, fresh fruits and veggies, cheese cubes, or slices of grilled chicken.
- Go with a theme. Try a themed lunch like Taco Tuesdays (you can put ingredients in separate containers) or Sushi Fridays (many children like sushi’s vivid colors and mild taste).
- Amp up the fun. Your child is more likely to eat healthy school lunches if they are fun and exciting, maybe even a little crazy or rule-breaking. Try wrapping a turkey sandwich in lettuce instead of bread, or packing breakfast foods like whole-grain waffles for lunch.
Tips for Prepping School Lunches Ahead of Time
Packing healthy school lunches is easier if you’re not scrambling to throw something together 10 minutes before the school bus arrives. Here are some do-ahead tips:
- Schedule prep time into your weekly calendar. Sunday evening, when you are more relaxed, usually works well.
- Involve your child. If your child is invested in choosing healthy school lunches, they’re likelier to eat them. Make a chart of the different options for each food group and ask them to select the items they want. To avoid always having the same choices available, take them to the supermarket and let them choose new foods each week.
- Invest in fun accessories. Whether it’s a colorful bento box or a mini thermos for soup, a small investment now can yield lunches that don’t get thrown away during the week. Plus, these containers are environmentally friendly.
What Foods Are Easy to Prep Ahead of Time?
You can put together a week’s worth of lunch options ahead of time. These frozen or refrigerated items hold up well:
- Grilled chicken breast, shredded or sliced thin.
- Firm vegetables like carrots, celery, broccoli, peppers, and cauliflower.
- Cubed hard cheeses, like cheddar or Swiss.
- Heart-healthy leftovers (some cafeterias offer a microwave to reheat leftovers).
- Frozen goodies like grapes or yogurt help keep the rest of the lunch cold and are a delicious treat.
Must-Have Pantry Staples for School Lunches
Here are some healthy lunch foods you should always have in the pantry or refrigerator. They also make wholesome after-school or on-the-go snacks for kids.
- Protein bars that contain whole grains and protein, with no added sugars.
- Packs of nuts or sunflower seeds (allergies-permitting).
- Fresh fruits with long shelf life, like clementines and apples, or dried fruits like raisins, apricots, and prunes.
- Small packs of mandarin oranges and apple sauce (the no-sugar-added variety).
- Whole-grain crackers and pretzels.
- Individual servings of hummus.
- Sugar-free yogurt packs.
Editor's Note: This article was originally published on , and was last reviewed on .