Ultimate Lunch Box Guide: Healthy, Kid-Friendly Ideas

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.

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