With back-to-school season here, families everywhere are preparing for the challenge of packing healthy lunches that their kids will actually enjoy. Here are some tips for healthy kid-friendly foods, plus meal ideas to start the school year off right.
1. Plan and Prep Ahead
School mornings are crazy enough between packing a backpack, finding homework, and catching the bus on time. Lunch can easily be planned ahead. Take time each week to brainstorm and write out lunch ideas, including your kids as part of the process. Make as much of the lunch as you can the night before, so all you have to do in the morning is pack it in the backpack and you’re out the door.
2. Make it Balanced, While Including Lots of Options
Strive to include a mix of protein, whole grains, healthy fats, fruits, and vegetables. Opt for high-fiber foods to keep your kids feeling fuller longer. Don’t be afraid to provide many options. Kids’ eating preferences vary daily, and what was their favorite on Monday may not be their favorite on Friday. Many schools send home the leftovers so you can see what they ate and not.
3. Keep it Familiar
While it’s good to introduce new foods to your kids on an ongoing basis, the first days and weeks of school may not be the best time, especially for a not-so-adventurous eater. Try to include at least one food you know they’ll enjoy so they don’t go hungry at lunchtime.
4. Make it Fun
Don’t be afraid to get creative. Use cookie cutters to cut sandwiches into different shapes, such as hearts, etc. Try including a rainbow of colors or color-themed days; for example, “red day,” where you include foods like strawberries, sliced red pepper, raspberry yogurt and cherry tomatoes. Take advantage of a bento-box lunch box to use small containers to separate different components, or make your own with whatever small containers you have on hand.
5. Involve Your Kids
Get your kids involved in the lunch-making process. Depending on their age, they can help make a grocery list, plan meals, spread nut butter on bread, chop vegetables, or even put the full lunch together.
6. Don’t Be Afraid of Pre-Packaged Foods
While some pre-packaged foods can be high in added sugars, sodium, and additives, not all are bad for you, especially in moderation. Some of our favorite healthier pre-packaged foods include string cheeses, plain Greek yogurt, Mush ready-to-eat overnight oats, Chomps meat sticks, and Z bars.
7. Sneak in Extra Nutrition
There are many healthy ingredients that can be added to treats. For example, when making muffins, add fiber with chia seeds or ground flaxseed. Incorporate additional nutrients into baked goods like brownies or quick breads by adding vegetables such as blended spinach or grated zucchini and carrot.
8. Give Yourself Grace
Yes, it’s healthy to eat fruits and vegetables at lunch, but don’t beat yourself up if your kids don’t eat both every day. Focus on nutritious options, but know that treats can be a part of a well-rounded lunch. Choose healthier alternatives like dark chocolate-covered fruits (we love dark chocolate-covered dried mango), or homemade options that you can control what’s in them (we love whole grain banana zucchini muffins).
Before you get in a rut, here are five fun and healthy lunch ideas to get you started:
Build-Your-Own Wraps:
Let your kids make their own wrap at lunch and pack a variety of fillings, including lean lunch meat such as turkey, cheese, lettuce and sliced veggies. Include tortillas or romaine lettuce for wrapping.
Breakfast for Lunch:
Let your kid have fun with breakfast at lunchtime. Pack scrambled eggs, turkey sausage, fruit, and whole-grain mini-pancakes. You can make the pancakes with a mix like Kodiak Cakes and sneak in shredded zucchini.
Dip It:
Create a lunch centered on a dip. For example, include hummus with cut-up veggies, diced pita, pretzels, and cheese. Or, include a lower-sugar fruit yogurt with sliced strawberries, graham crackers and toast slices.
Make-Your-Own Parfait:
Pack a container of Greek yogurt, homemade granola or whole-grain cereal, fresh fruit and additional toppings your child enjoys eating. Then, let them put together their own parfait during lunchtime.
“Fancy” Quesadillas:
Spruce up a traditional quesadilla with added nutrients, such as ground turkey or black beans plus diced peppers and onions. Include some guacamole, plain Greek yogurt (or sour cream) and guacamole for dipping.
DIY Snack Mix:
Make your own snack mix with ingredients your kids like. Aim for a mix of salty and sweet, with protein and fiber for staying power. Here are some ideas of what to include; have your kids pick two to three and switch it up so you’re never bored!
Nuts (almonds, peanuts, pecans)*
Seeds (pepitas/pumpkin seeds, sunflower seeds)
Pretzel rods
Sesame sticks
Bagel chips
Roasted edamame or chickpeas
Dried fruit (blueberries, cherries, cranberries, banana chips, chopped dates or apricots)
Yogurt covered raisins
Dark chocolate-covered fruit
Mini marshmallows
Whole grain cereal (Chex, Cheerios, Puffins, Life)
Granola