Back to School Lunches

School will be back in session before we know it! Many kids eat lunch at school but there are many kids who also take a packed school lunch prepared with love from their parent, grandparent, or other caregiver, or prepared by themselves. They say breakfast is the most important meal of the day but lunch is up there for being just as important for children in school. Research shows that kids who eat a nutrition meal at lunch help kids perform better in school and in out of school extra-curriculars as well as help maintain a healthy weight.

There are many reasons why one my take a packed lunch to school. It ensures the child gets foods they enjoy and will eat, and it may also save money. One challenge to preparing a packed lunch is balancing the quick convenience foods with healthy whole foods.

So, what should you pack in your child’s lunch box to build a better lunch?

Fruit – Whole fresh fruit is easy to pack and stores well at room temperature, think apples, bananas, clementines, etc. Canned fruit or fruit cups are also great option, just be sure to choose those that are in 100% juice or water. Dried fruit is convenient and does not require refrigeration, but we should be cautious of the higher added sugar commonly found in these products.
Vegetables – Kids can be pickier about vegetables but they are important to include in lunches. Precut vegetables into strips or small bite size pieces for easier consumption and don’t forget to pack a healthy dip like hummus or a Greek yogurt-based dip. Vegetables are also easy to add as fillers to wraps and sandwiches. Grate vegetables to make they less detectable and easier to stuff into other foods.
Protein – Protein is important for kids’ growing bodies. Choose low-fat easy to consume proteins like string cheese, sliced turkey or ham, and pouches of canned chicken. Vegetarian protein sources like edamame, beans and Greek yogurt are great options as well.
Grains – Whole wheat crackers, cold pasta salad, wraps, pitas, and whole grain breads are provide important nutrients and carbohydrates to fuel kids’ brains and bodies. Choose 100% whole grain products most of the time. If you have a picky child, try swapping out half or one-quarter of the regular pasta with whole grain pasta.
Dairy – Most schools offer milk for purchase separately from school lunch. If that is the case, a low-fat milk from the school is a great addition, be sure to choose low-fat plain milk more often than chocolate milk! Yogurt and cheese also provide good calcium for kids’ growing bones.
Treats – Limit special treats like cookies, chips, candy, soda, or juices to every once in a while, not every day. These foods are generally higher in fat, added sugar, and sodium.

Now that you have packed a nutritious lunch to fuel your child through the day it is important that the food stays safe. Make sure that you use insulated lunch bags or boxes and use cold packs to keep food cold. If you pack hot food it needs to be put in thermal containers to keep it warm. To help keep foods cold use two sources of cold like an ice pack and a frozen water bottle, keep perishable foods closest to the cold source. Always remember to wash your hands prior to preparing your child’s lunch and to remind them to always wash their hands before eating!

Wishing you a healthy school year!

Chelsea Reinberg, MPH, RDN, Extension Agent; Nutrition, Food Safety and Health, August 2024

Back to School Lunches

Want more great food tips, recipes and nutrition info?