Skip to main content

5 Tips for Packing Healthy School Lunches (and your lunch too)!

 


As we launch into the back-to-school season (ready or not), we are all thinking about what will we send in our kids lunch that will provide the energy and nutrients needed to power through the day (without having to overthink it).

Here are five tips for packing a nutritious school lunch to keep your child fueled and focused. (Psst - these same tips go for packing your own lunch, too!)

The formula:

Incorporate Protein

Protein is a crucial component of a healthy lunch, as it helps build and repair tissues, boost the immune system, and keep you feeling full for extended periods. Try packing a sandwich made with turkey, hummus, or chicken breast, adding tofu or hard-boiled eggs to a salad, or including a container of hummus or nut butter for dipping with carrots or apple slices. Peanut butter, roasted chick peas, greek yogurt, cottage cheese, and edamame are great protein sources. I'm planning to make these no-bake chickpea energy balls: https://plantbasedjuniors.com/blueberry-chickpea-cookie-dough-balls/#wprm-recipe-container-1717​

​

Choose Whole Grains

Regarding carbohydrates, it's important to choose whole grains over refined grains for their higher fiber content and slower digestion, which can help regulate blood sugar levels and keep you satisfied for longer. Swap out white bread for whole grain bread or wraps, choose whole grain pasta, chickpea, lentil or brown rice for pasta salads and pack a serving of whole grain crackers or pretzels for a crunchy snack. Try a grain based buddha bowl: https://www.superhealthykids.com/rainbow-buddha-bowls-kids/. You can send it deconstructed.

​

Pack Fruits and Vegetables

Fruits and vegetables provide a ton of vitamins, minerals, and fiber essential for good health. Pack a variety of colorful produce to keep lunch interesting and offer a range of nutrients. For example, baby carrots, grape tomatoes, sugar snap peas, and sliced bell peppers make great crunchy snacks, while berries, sliced apples, and mandarin oranges can satisfy a sweet tooth. Pre-cut fruit cups (without added syrup) or vegetable cups (guacamole) can also be convenient. Pre-cut your veggies on the weekend so they are ready to get packed up during the week.

​

Ditch the Sugary Drinks

Instead of sugary juices or sodas, opt for water to hydrate and provide essential nutrients. To add flavor to water, infuse it with slices of lemon, lime, or cucumber. If your child prefers a sweet drink, consider packing a can of flavored sparkling water, which satisfies the sweet tooth without the sugar.

​

Choose Healthy Snacks

In addition to a main lunch, it's important to pack healthy snacks to keep energy levels up throughout the day. Opt for snacks high in protein and fiber, like trail mix, larabars or homemade energy balls or muffins, greek or non-dairy yogurt, or steamed edamame. Fresh fruit, cut-up vegetables with hummus, whole grain crackers, or rice cakes are also great options.

Packing Tips: Who, What in, When?

Decide who is going to pack the lunches. Can you get your kids involved? When you do your grocery shopping, ask them which fruits & veggies they want in their box for that week. Put the list on your refrigerator. When it comes time to pack they can help! My 10 year old now packs her own lunch most days and my 8 year old helps out too.

Bento style boxes are great and keep are the items separate. If you don't have one you can use individual containers for each item.

Think about when is the best time to pack for your routine that will cause the least stress? In our house we pack the lunches right after dinner while we are cleaning up. Some households like to do it in the morning.

Finally, give yourself grace. Embrace the imperfection and don't forget the most important ingredient...LOVE.

Take care,

Stephanie

Looking for more tips? Download my free guide to creating healthy habits without willpower at https://bit.ly/BusyMomsHealthyHabitsGuide

Comments

Post a Comment

Most Popular Posts

Epic Family Road Trip to Nova Scotia and Cape Breton Island

  My family and I just returned from an unforgettable 12-day road trip to Nova Scotia and Cape Breton Island. To say we loved it would be an understatement! We experienced so many unique and fun adventures, and I just had to share them all with you. Getting There   We kicked off our journey by driving 5 hours from our home in Vermont to Bar Harbor, Maine. From there, we boarded the high-speed  CAT ferry   directly to Yarmouth, NS, with our car in tow. The ferry ride was an experience in itself—spotting whales, enjoying live music, and relaxing with a latte and gelato made it a perfect start to our adventure. Day 1: Yarmouth Arrival   We arrived in Yarmouth around 8 PM and spent the night at the  Tru by Hilton . I highly recommend it for its free breakfast (and coffee!), nice gym, and indoor pool with a waterslide. Day 2-4: Exploring Mahone Bay & Peggy’s Cove   We drove up the coast and discovered the charming town of Mahone Bay. We had a delic...
Post a Comment
Read more

Healthy Snacking on the Go: My Favorite Options for Your Road trip

  Summer is here and my family and I just took a long roadtrip up to Acadia National Park and I packed #allthesnacks.  Whether you're taking a long summer road trip or just going to visit family, finding healthy snacks for long car rides can be challenging. If you're planning on spending an extended period in the car with family, friends, and kids, you'll want to plan with healthy options that will boost the energy needed to explore. Here are some great ideas and links to specific products I buy for healthy snacks to pack (no cooler required) when traveling this summer:    Nuts, Seeds, & Olives Packing various nuts and seeds is a great way to stay full throughout your travels. Almonds, walnuts, and peanuts provide healthy fats, protein, and other essential nutrients. Seeds like chia, sunflower, and pumpkin seeds are also excellent sources of protein and fiber. Nuts and seeds are easy to pack in small bags or containers, so they're perfect on the go. I love ...
Post a Comment
Read more

Struggling to find time to meal prep?

A long time ago before I had kids, my dinner meal ideas came from gourmet magazines like Food & Wine and Bon Apetit (with the perfect wine pairing to boot). Fast forward several years to our first year as parents and that all went out the window. My meals were, well not so gourmet or healthy. A bowl of cereal was about all I had the energy for to make. I have now spent the last ten years as a working mom learning many tricks in the kitchen to get delicious, healthy and easy meals on the table night after night.  Do you want to eat healthier meals and be more fit but struggle to find time to meal plan for the week? Not feeling creative? Picky eaters at home?  You know you need to eat healthier to have more energy, but end up eating out more often than you would like.    Below are my top time-saving tips to help you feel like a master in the kitchen, have more time to focus on your family and feel more energized to do what's important for you. Pre-cook animal prote...
Post a Comment
Read more