Packing a Healthier School Lunch: What Parents Need to Know

Between busy mornings, picky eaters and the challenge of packing something that will actually get eaten, school lunches can become one more source of stress for parents. But a nutritious lunch doesn’t have to be complicated or picture-perfect, says Lucette Talamas, MS, RD, LDN, Community Health registered dietitian with Baptist Health.

“Healthy eating doesn’t have to mean a ‘perfect’ lunch,” Ms. Talamas says. “The goal is to provide children with regularly scheduled opportunities to eat a variety of nutritious foods and to help them develop positive, sustainable eating habits.”

The bigger goal is to give growing kids enough energy and nutrients to learn, concentrate, move and make it through their school day feeling their best.

What Does a Growing Child Need?

Every child’s nutritional needs are different depending on age, growth, development and physical activity. But generally, says Ms. Talamas, growing bodies need a balance of macronutrients—carbohydrates, protein and healthy fats—along with micronutrients such as calcium, vitamin D and iron.

Those nutrients can come from the five main food groups:

·      Fruits

·      Vegetables

·      Grains, especially whole grains

·      Protein

·      Dairy or fortified alternatives

“Aim for a balance and variety of foods,” Ms. Talamas says. “One tip can be to include at least three of the five food groups in a healthy lunch box.”

Pairing a carbohydrate with a protein can be especially helpful for providing steady energy, she adds. That might mean a turkey sandwich, yogurt with fruit and whole-grain crackers, or rice paired with chicken or beans.

Keep Lunch Simple

Parents shouldn’t feel pressured to create elaborate bento boxes or homemade meals every morning.

“Lunch boxes do not need to be elaborate,” says Ms. Talamas. “A basic sandwich such as grilled cheese or tuna, a serving of fruit and crunchy vegetables such as carrots, celery or cucumbers can cover four or even five food groups.”

Convenience foods can have a place, too.

“Not everything needs to be made from scratch,” Ms. Talamas emphasizes. “Minimally processed options such as frozen fruits and vegetables, frozen chicken breast tenders and rotisserie chicken can save families time while still helping children get the nutrition they need.”

For families trying to streamline weekday mornings, Ms. Talamas recommends doing some preparation ahead of time. Rinse and chop fruits and vegetables, cook grains such as rice, quinoa or pasta in batches, or simply prepare an extra portion at dinner to use for lunch the following day.

Get Your Kids Involved

One of the simplest ways to increase the chances that lunch gets eaten is to give children some input.

“Talk to your child and include them in the process of packing their lunch box,” Ms. Talamas suggests.

Parents can provide a few nutritious choices and let the child select from those options. For a hesitant eater, Ms. Talamas suggests relying mostly on familiar foods and adding one newer food the child has already seen or tried.

And don’t assume a food your child refuses at home will automatically come back untouched.

“Don’t underestimate your child’s preferences. Sometimes they will eat a food at school, but not at home,” she says.

Don’t Forget Hydration

What children drink during the school day matters, too. Staying hydrated helps support health, energy, body-temperature regulation and concentration.

“Water is best—send your child to school with their own reusable water bottle,” Ms. Talamas says.

Milk and unsweetened beverages can also contribute to fluid intake, while juice should be limited based on the child’s age.

When Kids Need an Extra Snack

Sometimes lunch alone just isn’t enough to get your child through the day. Ms. Talamas says healthy snacks can be simple and affordable.

“Something as simple as packing a string cheese can serve as a great source of dairy and, along with fresh fruit such as apples, bananas and oranges, makes for a backpack-friendly snack,” says Ms. Talamas. “It’s great for the afternoon when they get out of school and need a little boost.”

Keeping Cold Items Cold

If you’re sending your child off to school with a lunch box, make sure it’s insulated, she advises.

“Especially here in South Florida, where the heat can be unrelenting, it’s important to keep the chilled contents cold until consumed,” says Ms. Talamas.

If you don’t happen to have an ice pack, she suggests trying the “ice pack hack”—freezing your child’s yogurt. Not only will it keep their food cold, but it also serves as a convenient snack later in the day.

Signs a Child May Not Be Eating Enough

An occasional light lunch is unlikely to derail a child’s day, but consistently inadequate nutrition can take a toll, according to Ms. Talamas.

“Children who aren’t eating enough or getting a good balance of nutrients may experience fatigue, headaches, hunger, irritability and difficulty concentrating. Some may also have a harder time participating in physical activity,” she notes.

Over time, inadequate nutrition can affect growth and development, school performance, sports-related injury risk and overall well-being. That’s another reason to focus less on creating a “perfect” lunch and more on building consistent habits.

Fresh Isn’t the Only Nutritious Option

Parents concerned about cost, convenience or fresh-produce safety can also turn to frozen, canned or dried fruits and vegetables.

“Fresh isn’t the only way to eat nutritious fruits and vegetables,” Ms. Talamas points out. “In some cases, these options can even be more convenient and affordable.”

For fresh produce, she recommends thoroughly rinsing fruits and vegetables under running water before eating or preparing them.

Ultimately, Ms. Talamas encourages parents to concentrate on the things they can realistically manage.

“Offer a variety of foods, make fruits and vegetables regularly available and establish healthy routines that work for your family,” she advises. “A simple lunch that a child enjoys and eats is far more useful than an elaborate one that comes home untouched.”

A Note About Breakfast

As important as a healthy lunch is starting your child’s day with breakfast, Ms. Talamas says.

“Whether your child participates in their school’s breakfast program or grabs something quick at home, you can jump start their day with some fuel for their mind and body,” Ms. Talamas suggests. “Quick ideas include frozen whole grain waffles; Greek yogurt with fruit; overnight oats with nuts or chia seeds; whole grain toast with nut butter, or a peanut butter-banana rollup.”

Lucette Talamas, MS, RD, LDN, Community Health registered dietitian with Baptist Health

Click here for more information about the many free programs available from the Community Health professionals at Baptist Health. For more information about childhood nutrition, visit HealthyChildren.org or EatRight.org.