For kids, back to school means fresh school clothes, new backpacks and unfamiliar teachers. But for many parents, it also means finding a way to pack lunches that are both kid-approved and nutritious.
Nutrition plays an essential role in helping kids succeed at school. When they’re hungry, children find it difficult to concentrate. But the lunches they often ask for — loaded with added sugars and lacking protein and fiber — can rob them of energy and the ability to focus on the task at hand: learning. What’s a parent to do?
“Instead of worrying about what not to pack in their children’s lunches, I encourage parents to focus on variety and balance,” said Sara Parrish, a wellness dietitian who provides nutrition counseling and wellness programming at the Novant Health Jack Barto Team Member Fitness Center. “That ensures kids get the nutrients they need to succeed at school, while still enjoying some of their favorite ‘fun’ foods.”
Recently, we talked with Parrish — who practices what she preaches when filling her own children’s lunch boxes — about the ins and outs of packing healthy lunches for kids (and adults, too). Keep reading for her favorite tips and a lunchbox formula that makes planning simple.
Compassionate health care for your whole family.
The nutrients kids need
The National School Lunch Program has specific guidelines about nutrients (calcium, protein, etc.) and specific foods that public schools must provide each day. Homemade lunches, however, can sometimes fall short of those standards.
“When we pack their lunch boxes, we are responsible for providing our kids with all those important nutrients,” Parrish said. “That’s why I created the lunchbox formula handout — to help parents make sure they’re hitting those important areas.”
The lunchbox formula includes:
- A good source of protein, such as turkey, cheese or Greek yogurt — supports support growth and immune health.
- A serving of whole grain, like bread, crackers, popcorn, etc. — provides fiber, vitamins and minerals.
- A healthy fat — think: nuts and seeds, hummus or guacamole — fuels kids’ bodies and brains while helping them feel satisfied.
- A “fun” side, such as yogurt raisins, granola bars, mini-muffins, etc. — nutritious and delicious!
- One fruit and one veggie — grapes, berries, sugar snap peas, salad — for fiber, vitamins, minerals and other beneficial plant nutrients.