by Natalee Gent, Registered Dietitian specializing in infant/toddler feeding.
As the school year begins, many parents are focused on packing nutritious and appealing lunch boxes for their children. Ensuring that your child’s lunch is both tasty and balanced can set the tone for a successful and healthy school day. As a registered dietitian, I share practical tips to make lunch-packing a breeze while meeting your child’s nutritional needs.
1. Prioritize Balance
A well-rounded lunch should include a variety of food groups:
- Protein: Essential for growth and development, include lean meats, eggs, dairy products, or plant-based proteins like beans and tofu.
- Whole Grains: Opt for whole grain bread, brown rice, or quinoa for sustained energy.
- Fruits and Vegetables: Aim for colorful and diverse options to provide a range of vitamins and minerals. Fresh fruit, vegetable sticks, or a small salad can be great choices.
- Dairy or Dairy Alternatives: Provide a source of calcium and vitamin D with milk, yogurt, or fortified plant-based alternatives.
2. Incorporate Fun and Variety
Kids are more likely to enjoy their lunch if it’s visually appealing and varied. Use cookie cutters to create fun shapes from sandwiches or cheese slices, and mix up the fruits and veggies each day. A colorful lunchbox not only catches the eye but also ensures a range of nutrients.
3. Involve Your Child
Let your child have a say in their lunchbox contents. When children are involved in selecting and preparing their meals, they’re more likely to eat what’s packed. Create a lunchbox “menu” together, and let them pick from a selection of healthy options.
10 balanced lunch box ideas
Turkey & cheese on sandwich thin
Grapes
Kodiak granola bar
Carrots & hummus
Simple mills almond crackers
Cheese & pepperoni slices
Strawberries
Greek yogurt
Hard boiled eggs
Ants on a log
Ham & cheese rollup
Trailmix
(cheerios, unsweetened banana chips, pepitas, raisins, mini chocolate chips)
PB&J sandwich
Dried pineapple
Bell peppers & ranch
Dark chocolate plantain chips
Bean & cheese quesadilla
Applesauce pouch
Mini guacamole
Whole grain crackers
Cottage cheese
Freeze dried pear chips
Harvest snap peas
Mush oatmeal cup
Cream cheese bagel
Beef stick
Fruit salad
Roasted broccoli
English muffin mini pizza
Kiwi slices
Hippeas
Z bar
Mini pitas with hummus
Cheese stick
Blueberries
Dates with peanut butter
Ham & swiss tortilla roll up
Clementines
Cucumbers & ranch
Yogurt covered pretzels
Packing a nutritious lunch for your child doesn’t have to be a daunting task. By focusing on balanced meals, incorporating variety, and involving your child in the process, you can create lunch boxes that are both enjoyable and beneficial.
Meet the Expert
Hi, I'm Natalee.
A mom of two and Registered Dietitian specializing in baby-led weaning and picky eating. I started The Realistic RD to help empower parents feeding their littles with realistic nutrition advice. In my free time, you can find me outside playing with my kids, trying a new recipe (I love to bake) or enjoying a nice long walk. I'm a mom so I get it. I do my best to get a balanced meal on the table. But let's be honest, some nights it may be frozen pizza and that’s okay too. You can learn more about my services on my website & follow along on Instagram or Facebook.