As a pediatric dietitian, one of the most common questions parents ask this time of year is how to pack a balanced school lunch their child will actually eat. Planning school lunches can be time-consuming and discouraging, especially when they come home mostly untouched. A few simple strategies can take some of the stress out of packing lunch while still keeping your child nourished.
I encourage parents to include a few different food groups in their child’s lunch, such as a source of protein, a grain or starch and fruits or vegetables. You may also include dairy or a healthy fat. Instead of aiming for a perfect lunchbox every day, try to offer a variety of foods that will help your child stay energized throughout the school day.
By offering various colorful fruits and vegetables, you are helping your child get key vitamins and minerals that will support their health. Try cutting fruits and veggies into fun shapes, sending a small packet of a dip or sauce, or adding an extra spice or seasoning (such as sprinkling apple slices with cinnamon).
When possible, send foods to school that your child has already seen or tried at home. Packing leftovers can be a great way to save time and reduce uncertainty for your child. Try prepping a larger batch of pasta, casserole, salad or soup on the weekend and sending small portions throughout the week.
Water is typically the easiest way to keep your child hydrated throughout the day, so consider sending a reusable water bottle they can easily access. If your child drinks milk, that can be part of their lunch, too. Sugar-sweetened beverages are best kept as an occasional choice.
Shifting your focus from recipes to food groups can create endless possibilities. A turkey and avocado roll-up with a side of cucumber slices and fruit is a simple combination of protein, healthy fat, fruit and a veggie. A bean and cheese quesadilla can be packed with a container of guacamole and veggies for dipping. Leftover pasta can become an easy cold pasta salad with peas, cheese and cherry tomatoes. For kids who prefer variety, a sectioned lunchbox filled with crackers, cheese, deli turkey, fruit and vegetables can feel more approachable.
Remember that school lunch doesn’t have to be perfect. Focus on offering a variety of familiar foods and give yourself permission to keep it simple. The goal is to help your child feel nourished, energized and comfortable with the foods they’re offered.
—Andria Clark is a pediatric dietitian in Bend. She is currently accepting new clients for telehealth visits at andriaclarkrdn.com.
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