5 Quick Tips to Packing a Healthy School Lunch

Lisa Cooper, MS, RD, LDN
Dietitian, Orlando Health Center for Health Improvement

To pack a healthy school lunch, you’ve got to plan, shop, and prep. For the best results, always include your child in the process. Be prepared for the week by creating a menu plan — get the kids involved so that they can pick their favorite foods. Take the kids shopping with you — letting them help pick out the foods will increase the likelihood that they will eat their lunches. Let them choose fruits, vegetables & yogurts. These 5 tips will make your school lunch menu plan a success!

1. Have the Right Tools on Hand

Lunchbox, thermos, snack sized baggies, sandwich bags, plastic utensils, small plastic containers, refillable water bottle.
Let the kids pick their lunchbox. Make sure it is well insulated and keeps foods at a constant temperature.

2. Keeping Your Fridge Stocked with the Right Foods

Fruit cups, fresh and dried fruits, 100% juice boxes (4 oz)
Yogurt, low-fat string cheese
Whole wheat bread, mini bagels, whole grain crackers
Fruit/nut-based granola bars
Tuna, nut butter, turkey, low sodium canned beans
Cut-up vegetables with low fat dip/dressing or hummus

3. Pack Lunches the Night Before

Get the kids involved in helping to pack lunches, cut up veggies, and let them pick out what they want to eat the next day
Put the juice boxes in the freezer. They work as a great freezer pack for keeping yogurts and other items cold during the day

4. Serve the Right Amount for Your Child’s Age

If you over-pack, there will be food waste; under pack and your child may be hungry. Check out the guidelines for an age-based portion guide.

5. Make it Exciting! Include a Variety of Foods in an Innovative Way

Trail mix: cheerios, craisins, nuts, goldfish, mini chocolate chips

Sliced apples with almond butter dip
Celery filled with peanut butter and topped with 3 chocolate covered raisins
Pretzel sticks to stick into cheese cubes
Roll turkey breast around a cheese stick
Pinwheel: Place low fat cheese, turkey breast and avocado on a whole grain tortilla and roll. Slice into pinwheels.
PBJ’s cut into shapes with cookie cutters
Homemade ‘lunchable’: whole grain crackers; cheese cubes; turkey squares; chocolate kiss

Keep a running list of your child’s favorite lunch items. Continue to try new items (only one new item in the lunch at a time) until you have 2-3 weeks of lunch ideas. Then mix, match, and repeat!

Do you have an innovative lunch idea that works well for your child? Share it with us! We’d love to hear from you in the comments below: