As the new school year begins, parents everywhere face the familiar challenge of packing healthy lunches for their potentially picky eaters. With a vast array of sugary snacks and processed foods in grocery stores, finding nutritious options that kids will actually eat can be tough. However, with a few smart strategies, it’s possible to make lunchtime both enjoyable and healthy.
“When preparing your child’s school lunch, aim to provide all the essential nutrients they need, including fiber and protein,” says Amanda Nash, a registered dietitian. “Incorporating these nutrients helps children feel fuller longer and supports their overall growth, creativity, and focus throughout the school day.”
Involve Your Child
Angel Luk, a registered dietitian, recommends involving your children in the lunch preparation process, regardless of their age. Start by making a list of healthy foods they enjoy and encourage them to brainstorm snack ideas.
“Once you have the list, involve them in the grocery shopping. Let them choose items, help with payment, and be part of the process from start to finish,” Luk suggests. “This simple involvement helps kids understand that food doesn’t have to come from a package.”
Planning lunches ahead of time is another useful tip. Spending a few moments each weekend to plan balanced meals can alleviate stress during busy mornings and ensure you have all necessary ingredients ready.
Keep It Simple if Needed
When it comes to healthy school lunches, simplicity often works best. Instead of striving for a new meal every day, focus on making small, manageable changes.
“Parents might be surprised to learn that kids don’t mind eating the same thing repeatedly. Their main goal is usually to finish lunch quickly and get to play,” Luk notes. “It’s not about creating an Instagram-worthy meal—just keep it simple and manageable.”
Limit Highly Processed Foods
To ensure a healthier lunch, limit highly processed foods. Opt for whole, minimally processed ingredients whenever possible. This approach helps avoid excess sugars, unhealthy fats, and artificial additives, contributing to a more balanced diet.