Back to School Lunches for Kids: Balancing Fun and Nutrition

Written By: Dominic Lopez, Dietetic Intern

The start of a new school year is an exciting time for kids, bringing new classes, friends, and activities. Though exciting for the kids, it can present a unique challenge for parents to pack a balanced, satisfying, and safe meal that can keep children energized throughout the day. Oftentimes refrigeration is not readily available and there may be specific ingredient restrictions due to food allergies. With intentional planning and the right tools, you can ensure your child enjoys a delicious and energizing meal that fuels them to take on all the activities the school year has to offer.

Non-perishable food with no refrigeration needed

Odds are your child will not have access to a refrigerator at school, so you will have to rely on non-perishable foods for your kids’ lunch. These foods are quite helpful as they require no refrigeration, are durable, and can last all day in a sack lunch or backpack. Additionally, there are now a wide variety of shelf-stable foods available to cater to specific dietary needs and allergies.

Here are some easy, shelf-stable options that your child may already like or are fun, new ideas to try:

• Protein:
  • Peanut butter or sun butter (ex: peanut butter & jelly sandwich)
  • Tuna or chicken pouches
  • Beef or chicken jerky
  • Protein bar
  • Nuts or trail mix
• Grains:
  • Pita bread, bagel, or tortilla
  • Crackers, pretzels, popcorn
  • Granola bar
• Fruit:
  • Whole, uncut apples, oranges, or bananas
  • Dried fruit
  • Applesauce or fruit cups (ex: mandarin oranges, peaches, fruit salad)
  • Shelf-stable juice
  • Jello or juice gels
• Vegetable:
  • Shelf-stable hummus
• Dairy:
  • Shelf-stable milk or protein shake
  • Shelf-stable ranch or dipping sauce
  • Pudding cups

(table version)

Perishable food with minimal refrigeration required

While non-perishables are essential, incorporating perishable foods can increase variety and nutritional value to your kids’ lunches. Perishable items often provide fresh flavors and essential nutrients that non-perishable foods might lack. Despite these benefits, maintaining proper food safety throughout the school day can be challenging. To combat this issue, below are three ways you can safely add perishable food items to your child’s lunch:

1. Insulated Lunch Boxes: Use an insulated lunch box with ice packs to keep food that requires refrigeration cold and fresh
2. Frozen Water Bottle: Adding a frozen water bottle to your child’s lunch pack ensures the food will stay cool and can also provide a cold, refreshing drink
3. Thermos: They’re not just for hot foods! Prep your thermos by filling it with ice water, cover, and let sit for about 5 minutes. Dump out the water and now your thermos is ready to keep your foods fresh and cold.

Likewise, below is a list of simple perishable food items that you can mix and match to create a wholesome, balanced lunch:

• Mains:
  • Sandwiches, wraps, roll-ups (ex: turkey, ham, roast beef, salami, or cheese)
  • Cold pizza
  • Homemade or store-bought lunchables
  • Chicken/tuna/pasta salad
  • Hard boiled eggs
• Fruit:
  • Grapes, kiwi, berries, sliced watermelon, or fruit salad
• Vegetable:
  • Sliced or mini bell peppers, baby carrots, celery sticks, snap peas, cherry tomatoes, broccoli, cucumber slices
• Dairy:
  • Yogurt, parfaits, or smoothie bowls
  • Cream cheese

(table version)

Packing school lunches doesn’t have to be stressful; all it really requires is purposeful planning and a dash of creativity. Involving your child in the planning and food-prepping process not only lightens your load but also makes the experience fun and educational for them. This joint effort helps build their interest in healthy eating and can boost their confidence in making informed food choices. By turning lunch preparation into a shared activity, you ensure that each meal is not just nutritious but also personalized to your child’s tastes and preferences, making their school experience all the more enjoyable.

References:

The Everymom. (2023, June 14). Summer camp lunch ideas. https://theeverymom.com/summer-camp-lunch-ideas/

Galileo Camps. (2023, May 22). 8 healthy summer camp lunch ideas for kids. https://galileo-camps.com/why-galileo/blog/8-healthy-summer-camp-lunch-ideas-for-kids/

Busy Budgeter. (2021, March 8). 100 lunch ideas for field trips (no cooler options). https://www.busybudgeter.com/100-lunch-ideas-for-field-trips-no-cooler-options/