Fact Sheet FS1242
Sending your child to school with a bagged lunch is a good way to ensure your child has food she or he likes; it may also save money. However, some parents struggle to find the right balance of convenience and nutrition. It is easy to rely on pre-packaged convenience foods, but many are high in sodium, saturated fat, and trans-fat. They can also be low in the vital nutrients children need to grow into healthy adults, including calcium, fiber, and Vitamins C and A. The good news is that there are plenty of easy, affordable, and nutritious foods you can prepare at home for your child's lunch.
Lunch is an important part of a child's school day. Key points to a balanced lunch are to include a variety of nutrient-dense foods in kid-size portions. Research shows that students who eat nutrient-dense diets perform better throughout the school day. They have improved standardized test scores, class grades, concentration, memory, and mood. They also tend to have better attendance and fewer behavior issues than children who eat a diet with less nutritious, more calorie-dense foods.
Eating a nutrient-dense, balanced diet teaches children to make healthy food choices at an early age. Building good nutrition and physical activity habits at an early age will lead to positive health outcomes now and as they age. Chronic diseases like obesity, heart disease, and diabetes develop over time. They are linked to the behavioral habits that we learn from an early age. This includes what we eat and how much time we set aside for physical activity each day.
A great resource for ideas on packing your child's lunch is MyPlate, the USDA's nutrition icon. MyPlate depicts the five major food groups (vegetables, fruit, dairy, lean protein, and grains) that everyone should eat.
To meet MyPlate guidelines, pack a lunch that makes half of your child's "plate" (i.e., lunch) fruits and vegetables. One quarter should be whole grains. One quarter should be lean protein. Include a serving of low-fat dairy too. By following MyPlate as a guide, you can be sure that your child is meeting the recommended nutrition goals in the Dietary Guidelines for Americans. Give these food group tips a try to build a better lunch.
Fruit
Fresh Fruit – Fresh fruit is easy to pack and keeps well at room temperature. Some kid-friendly favorites include clementines, small grape bunches, apples and oranges cut into slices, mixed berries, and bananas. Make a fruit cup by dicing mangoes, strawberries, and peaches. Or mix with low-fat yogurt for a homemade parfait. Pick fruits that are in season. They are at their ripest and most affordable.
Keep Sliced Apples from Browning
Canned Fruit or Fruit Cups with 100% Fruit Juice (not Syrups) – Canned fruit or fruit cups are a convenient way to add fruit to a lunch. Choose fruits in water or their own juice, not syrup. Syrup is high in added sugar. Great options are pineapple tidbits, Mandarin oranges, fruit mixes, applesauce, or peaches. Decorate the fruit containers with stickers to personalize the snack. Or combine sugar-free gelatin with diced fruit in reusable plastic containers for a DIY version.
Dried Fruit – Dried fruit is convenient and does not require refrigeration. It pairs well with yogurt, cottage cheese, salads, granola, cheese, seeds, and nuts. Try raisins and other dried fruits, such as dried cranberries, mango, and pineapple. Dried fruit makes a sweet addition to lunch. Look for brands that are low in added sugar and be mindful to keep portion sizes to ¼ cup.
Apple Slices with Nut Butter and Granola – Apple slices topped with nut butter and granola are a great boost of fiber, vitamin C, protein, and healthy fats. They will help your child stay focused and energized throughout the school day. If your school has a strict "no peanut" allergy policy, try peanut butter alternatives that are also high in protein and healthy fats, like almond, sunflower, or cashew butter.
Fruit Salad – This is another great option. Pack it plain or top with a tablespoon of yogurt. Use assorted colors and varieties of fruits for the most nutrient potential.
Vegetables
Salads – Create a unique salad. Start with a base of mild greens (baby spinach, romaine, spring mix) and add different toppings. Try teriyaki-style chicken, light tuna salad, grilled chicken, hard boiled eggs, dried fruits, avocado, strawberries and other berries, apples, sunflower seeds, or other crunchy additions. Use lots of fresh, raw vegetables to give a vitamin boost. Try some "unconventional" vegetable toppings, like edamame, low sodium canned black beans, cherry tomatoes, corn, peas, and red cabbage.
"Shake and Serve" Salads – Pack salad components in a bag or sealed cup with the dressing in a small container on the side. At lunch time, children can add dressing and shake. It's a great way to get kids more involved in their lunch. It also keeps the salad from wilting. Make dressings easily at home with a few simple ingredients. They can double as dips for fresh vegetables, too.
Homemade dressings are lower in added sugar and saturated fat. Try our basic dressing recipe, or search for "salad dressing" recipes at MyPlate: MyPlate Kitchen Recipes.
Joe's Basic Salad Dressing
Combine all ingredients in a container and shake.
Sugar and saturated fat are associated with increased risk for overweight, heart disease, and hypertension. When shopping for salad dressings, use the Nutrition Facts label and select dressings with less added sugar that are lower in saturated fat. As a guide, choose dressings with no added sugars and less than 1-gram saturated fat per serving.
Fresh Vegetables – Cut carrots, zucchini, celery, bell peppers, and other favorites into strips/sticks for dipping. Veggie sticks are a great "crunchy snack" alternative for chips. Pack dips, such as nut butter, salsa, or hummus with your sticks. Vegetable sticks can be layered into sandwiches or grated to pack more easily into a wrap. Add "filler" veggies like spinach, avocado, and cucumbers to salads and sandwiches. It is a great way to sneak more nutrients into your child's lunch. A "kid favorite," purchase edamame fresh or frozen at your market. Steam it up ahead of time and refrigerate. Kids like to "pop" it out of the pods, but you can also buy the beans already popped and ready-to-eat.
Grains
Pasta Salads – Use leftover whole grain pasta and fresh cut vegetables, such as bell peppers, tomatoes, onions, and spinach for a healthy lunch entrée. Mix them together with olive oil and garlic, or light Italian dressing. Select shapes like wagon wheels or spirals, or choose colorful specialty pastas (i.e., vegetable, red lentil, chickpea) to make dishes more fun. While specialty pastas may add color, they do not provide as much whole grain or grains as whole wheat or regular pasta would. Tip: Prevent pasta from sticking when packing it away. Mix 1 tablespoon of olive oil into the cooked pasta before it cools completely.
Walking Salad – Wrap your salad in a whole wheat tortilla or pita. Use chopped lettuce and spinach, shredded carrots, diced tomatoes, cucumbers, peppers, beans, and other favorite vegetables. Top with shredded cheese and guacamole or light dressing for added flavor.
Muffins – Muffins can be a great source of whole grains for desserts. Bake your favorite muffin recipe but replace 1/3 of the white flour with whole wheat flour for a boost of B vitamins and fiber. Try incorporating vegetables and fruit into your muffin recipes too, such as shredded carrots or zucchini, or substitute applesauce for some of the oil. The conversion rate for applesauce to oil is 1 cup:1 cup. So, if your recipe calls for ½ cup vegetable oil, reduce the amount to ¼ cup vegetable oil and add ¼ cup applesauce. Read the Nutrition Facts label when buying muffins. Some store-bought muffins are very large. They are often low in whole grains and high in sugar, fat, and calories.
Breads for Sandwiches – Choose breads that list 100% whole wheat flour in their ingredients with less than 140mg sodium per slice and at least 2 grams fiber per slice. For more variety, try wraps, pitas, English muffins, or rice cakes as a substitute for bread. Whole-wheat wraps are a kid-friendly favorite and can be used with fresh vegetables or left-over salad and homemade dips to make a "walking" salad.
Snacks - Baked whole grain tortilla chips or whole wheat pretzels with salsa, hummus, or guacamole are a great, crunchy snack to include in lunches.
Whole-Grain Trail Mix – Mix together whole grain square breakfast cereal or popcorn with low-sugar dried fruits, sunflower seeds, nuts, and a small amount of dark chocolate pieces for a healthy snack kids love.
Granola – Combine rolled oats with low-sugar dried fruit and spices to create a grab-and-go snack or a quick breakfast cereal option. Spices can be changed based on taste or season. (Use pumpkin pie spice for fall, apple pie spice (cinnamon/nutmeg/allspice) for summer, or ginger for winter).
Protein
Lean Proteins (Turkey, Chicken, Tofu, Eggs, Fish) – Lean protein can be cooked ahead and stored for 3-4 days in the refrigerator. Shred or dice proteins to make eating easier for little ones and add into a sandwich or salad. Shredded turkey, chicken, tuna, tofu, or eggs make great additions to salad mixes. Combine with diced vegetables, dried fruits, and low-fat dressings or non-fat Greek yogurt sprinkled with your favorite seasoning. If selecting an animal-based, canned protein, select "light" tuna or meats packaged in water. To prepare tofu for lunch, slice in half and press before seasoning or marinading. Pressing out the extra moisture helps brines and marinades adhere to the tofu.
Hard Boiled Eggs – Eggs are an excellent protein source. Hard-boiled eggs can be fun for kids to crack and peel themselves. They also keep well if peeled at home and packed in lunch box. Or use them to make egg salad for sandwiches and wraps.
Beans – Beans are a tasty, inexpensive, and versatile source of lean protein. There are many options to choose from: black, navy, pinto, kidney, garbanzo, black-eyed peas, cannellini, lima, fava, edamame and great northern to name a few!
For a protein-fueled, fun lunch idea, mix black beans with salsa, shredded cheese, and guacamole. Wrap in a whole-wheat tortilla or pita. Use chickpeas to make a delicious hummus worthy of dipping for pita bread or fresh vegetables like carrots, celery, cucumbers, bell peppers, or broccoli florets. Edamame in pods or shelled makes a tasty lunch snack too.
Chicken, Tuna, or Salmon Salad – Use Greek yogurt or light mayonnaise to make a tasty, lighter version of traditional tuna/chicken salad. For chicken salad, use leftover cooked chicken, or lower sodium/no-added-salt chicken packaged in water. When using canned tuna or chicken, select low-sodium brands that are packed in water, rather than oil. Look for "light" brands of tuna as opposed to "white," "albacore," or "gourmet." Mercury levels are much lower in "light" tuna, which is made from smaller skipjack tuna. Children under 6 can eat up to three 3-ounce portions per month of "light" canned tuna; older children and adults can eat it once weekly. Or use canned salmon, prepared similarly to tuna or chicken salad, as an alternative. (For more information on mercury and tuna visit FDA's Advice about Eating Fish). Regardless of which protein you choose, "veggie up" your salad with grated carrots, minced celery, baby spinach/romaine lettuce, and diced tomatoes. Add diced apples, raisins, dried cranberries, or nuts for a more sophisticated flavor. Serve on a whole wheat pita.
Dairy
Yogurt – Yogurt is an excellent source of calcium, vitamin D, and protein, but choose wisely to select the most nutritious option:
Make non-fat, plain Greek yogurt into a parfait, by adding fresh fruits and granola. Or make a dip like tzatziki and serve with vegetables. Try this tzatziki recipe: Let's Make Cucumber Tzatziki!.
Beverages – Pack the beverages of choice – water, low- or fat-free milk, or plant-based milks without added sugar. All are available in non-breakable containers. Milks are not just for drinking. Combine milk with granola or cereal for a crunchy lunch.
Cheese – Low-fat cheeses, such as Swiss and mozzarella, are great on sandwiches and salads. They make a tasty way to add the calcium and Vitamin D that kids need. Try low-fat cottage cheese with dried or fresh fruit, or low-sodium and low-fat string cheese as convenient snacks for lunch.
What About…?
Treats – It is tempting to add a special treat to your child's lunch. Whether it's cookies, muffins, chips, or candy, be prudent. Give treats occasionally, not every day. Limit portion size or the amount you pack. For example, 1 or 2 cookies or a small snack bag of chips. Read food labels. Choose products that are lower in fat, sugar, and sodium. For example, choose low-sodium pretzels or baked chips instead of regular chips.
Food Safety – Keep your child healthy with some basic food safety strategies. Wash and prepare produce and meat properly by separating them on different cutting boards to reduce the risk of cross-contamination. Rinse produce with cool running water to help remove physical (dirt) and chemical (pesticides) contaminants. There is no need to wash meat or poultry. Washing meat and poultry can increase the risk of spreading harmful bacteria like salmonella and campylobacter.
Use insulated lunch boxes/bags and cold packs to keep cold food cold. Pack hot foods in thermal containers to maintain heat. Toss any uneaten hot or cold food your child does not eat to prevent foodborne illness. Clean inside lunch boxes and between any crevices regularly with soap and water. Encourage your child to wash their hands before eating. Whether lunch is after a class or after recess, kids need to wash with soap and warm water before eating. Hand sanitizer is helpful in a pinch. But remember; sanitizer does not work on dirty hands.
For More Information…
Family and Community Health Sciences (FCHS) works with families, schools, and communities to promote healthy eating and healthy lifestyles.
Visit their website to view webinars, newsletters, fact sheets, and other nutrition, health, and wellness resources.
Check out these great FCHS links:
December 2024
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