Medically reviewed by Karen A Bedell FNP-BC, Margaretville

As the new school year approaches, so does the conundrum of what to pack for lunch. We know that kids need nutritious food to stay energized and focused throughout the day, but finding the right balance between healthy and appealing options can be a challenge. This guide will help you concoct the perfect lunchbox for your little ones, ensuring they stay satisfied, engaged and ready to learn. 

Lunchbox Essentials 

To create a nutritious lunch, aim for a balance of the following components: 

1. Protein  

Starting with protein is essential for maintaining energy levels and concentration. Incorporate options such as: 

• Lean meats: Sliced turkey, chicken or lean ham 
• Cheese: String cheese, cheese cubes or a small cheese sandwich 
• Plant-based proteins: Hummus with vegetables, bean wraps or lentil salad 
• Eggs: Hard-boiled eggs or egg muffins 

2. Whole Grains  

Whole grains provide lasting energy, keeping kids fuller longer. Some tasty options to include are: 

• Whole grain bread or wraps: For sandwiches or pinwheels 
• Brown rice or quinoa salad: Add some veggies and a light dressing 
• Oatmeal: A small container of overnight oats topped with fruits and nuts 

3. Fruits and Veggies 

Adding fruits and vegetables to lunches can help your child get enough fiber and other essential nutrients to stay healthy throughout the school year. Great additions to the lunchbox include:  

• Fresh fruits: Apple slices, berries, grapes, banana or orange slices 
• Veggies: Carrot sticks, cucumber slices, cherry tomatoes or bell pepper strips 
• Dips: Pair fresh veggies with a small container of hummus or ranch dressing for added flavor 

4. Healthy Fats 

Healthy fats are crucial for brain function. Consider these options: 

• Avocado: Add to sandwiches or serve in a small container 
• Nuts and seeds: Almonds, walnuts or pumpkin seeds  
• Nut butter: Peanut or almond butter served with apple slices or on whole grain crackers 
• Please be mindful of potential peanut allergies of the people around you 

Tips for Success  

Packing a nutritious lunch doesn’t have to be daunting. With a bit of creativity and organization, you can prepare delicious lunches that keep your children satisfied and focused throughout their school day. Here are some tips for packing exciting and nutritious lunches: 

1. Use Creative Containers: Presentation can make a world of difference in the appeal of kids’ lunches. Consider trying a variety of containers such as bento boxes, muffin tins and thermoses. 

2. Involve the Kids: Let them help plan their meals or choose their favorite fruits and veggies. This increases the likelihood they’ll eat what you pack. 

3. Prep Ahead: Spend a little time over the weekend prepping snacks and lunches. Cut up fruits and veggies and create grab-and-go portions for busy mornings. 

4. Mix it Up: Avoid monotony by rotating lunch items weekly. Different ingredients, preparation methods and flavors can keep kids interested. 

5. Check for Allergy Restrictions: Always confirm dietary restrictions with your child’s school and check for food allergies when packing lunches. 

6. Help: Have your child help pack the cut-up fruit and veggies.  Having them be a part of the planning may help to get more fruits and veggies into their diets. 

Packing lunch for your kid doesn’t have to be rocket science. If you’d like to speak with a nutritionist about your child’s dietary habits, call 914-592-2400 or visit our website to learn more about our family medicine providers.