A nutrient-dense lunch box provides the necessary fuel for a growing body and a hard-working brain. When kids are involved in the planning and packing, they are more likely to eat it (bonus!), but they also develop important knowledge and skills that they will carry with them into adulthood. With a few simple tips and tricks, and a fail-proof template, sending your kids to school with the snacks, lunch, and treats they need to succeed can be a snap.
Creating a healthy lunch box starts with a plan that saves money, reduces food waste, and improves nutritional quality. One of the simplest ways to build a healthy lunch box that will keep kids (and adults) fueled all day long, is to follow a template that includes all the major macronutrients, plus something sweet.
Take an afternoon to sit down with your kids and make a list of foods they like—or are willing to try—from each group (see sidebar). This can be written down on a list that you post on your fridge, or if you’re crafty, you can make a physical template. Have your kids cut out pictures of potential food choices for each group from grocery store flyers. Once your template is created, try to ensure your kitchen is stocked with a reasonable selection from each so that kids can choose each day. Giving kids choices within appropriate boundaries, and expecting them to contribute to the process of planning and packing in a developmentally appropriate way, is a sure-fire technique to help kids learn how to make healthy choices and notice what makes their bodies feel good.
Instagram and TikTok are rife with posts by caregivers who share the lunches they pack for their kids using cute Bento-style lunch boxes with multiple small compartments. This type of lunch box can be very useful for younger kids who tend to graze or prefer a “snacking plate” type of meal, but it can leave older or quickly growing kids hungry by the end of the day. Families are encouraged to choose the lunch box, serving size, and foods that best fit their unique nutritional needs, especially while learning.
School Lunches for Picky Eaters
While it’s best to build a lunch box from natural whole foods that are prepared at home, we recognize that this isn’t always possible. Even if you’re choosing some pre-packaged foods, aim to ensure they are as minimally processed as possible to reduce additives, dyes, and other unwanted ingredients. One tip is to review the ingredient list—it should be short; sugar and hard-to-pronounce ingredients should not appear (or appear very low on the list). Minimally processed, packaged foods to consider include unsweetened fruit purees or applesauce, guacamole and hummus, pre-cut fruits and vegetables, low-sodium crackers, high-protein yogurts, cheese sticks, and baked fruit or vegetable chips (such as apple or kale). These can be "safe" foods that mean the lunchbox comes home empty, instead of an empty belly.
It’s also important to factor in the drinks you may be sending to school. Is your child drinking a juice box daily? What about cow's milk, non-dairy milk, or prepared smoothies? These drinks, while often marketed as “healthy,” can be unnecessary and might contribute to dental decay, being overweight, and other health conditions for children and adults. A sturdy water bottle that can be refilled at school is the ideal option.
Aside from the common allergens that may not be allowed in schools, there are a few foods (and groups of foods) you are encouraged to avoid when packing lunches, and when buying groceries! It’s important to note that while we encourage a very limited intake of these foods, having them only as a treat can encourage children to build healthy habits from a young age, while avoiding the potential health complications that come with choosing a diet full of processed foods. These are foods such as single-packaged cakes and cookies, brightly-coloured crackers, granola bars, and sugar-based snacks. Ingredient lists that begin with sugar, glucose, glucose-fructose, or corn syrup are generally recommended as an infrequent treat and not a daily lunch box addition.
Packing lunch boxes doesn’t have to be a chore. By having a plan, including your kids, and making healthy options available, you can ensure your kids are getting the nutrition and skills they need to make a smooth transition into healthy adulthood.
