Take the fuss out of lunch

Strategies for preparing a balanced and appealing school lunch for your kids 

School is back in session! Packing a school lunch that is well-balanced and caters to your child’s caloric needs is the best way to ensure your child has the energy and nutrients to best set them up for success. 

Importance of a well-balanced school lunch 

When you’re standing in front of your fridge choosing what to pack, remember that a nutritious lunch should include an item from each major food group including fruit, vegetables, meat, dairy, and grains. This ensures there is a good variety of protein, vitamins and minerals that are important for your child’s growth and health.   

How to pack a nutritious lunch for your child 

First, start with a fruit and a vegetable that is washed, sliced and ready to eat. If your child is likely to avoid the vegetable, add a dip to make it more enticing. Then, pack a dairy item either yogurt, cubed cheese, or string cheese paired with whole-grain crackers. Sandwiches are a great way to meet multiple food group items. Grab a slice of whole-wheat, oatmeal, rye, or multigrain bread and fill it with either lean meats, tuna salad, egg salad, peanut butter, hummus, or sliced vegetables. And if you have time that morning, cut it into a fun shape to put a smile on your child’s face. Add an extra healthy snack such as pretzels, pita chips, trail mix, a granola bar, dried fruit, or popcorn.  

Healthy drink options for school 

Inevitably, children tend to opt for soda and juice, but keep in mind that soda provides no vital nutrients, and juice is high in sugar. High consumption of both can lead to obesity and dental cavities. Send your child to school with a water bottle for them to refill throughout the day and encourage them to choose low-fat milk when they desire variety.  

Managing food allergies at school 

If your child has a severe food allergy, make sure the school is aware and that there is a proper emergency plan in place. Also, make sure the school nurse is stocked with proper medication that is not expired. Review with your child a special signal to alert the teacher of a reaction, practice difference scenarios with your child to build their confidence and create a no food trading rule with your child to best keep them safe.