Fuel for School: Nutritious Lunch Box Ideas

August 28, 2024

By Anna Varriano

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As children head back to school, one of the most critical tasks for parents is ensuring their kids have healthy, nutritious lunches. Proper nutrition is crucial for a child’s growth, development, and learning. A well-balanced school lunch can help keep kids be focused, energized, and ready to tackle their school day.

In this blog, we’ll consider some important nutritional considerations for school lunches and some creative ideas to help you pack meals that are both nutritious and appealing. I’ve also included a link at the very end so you can explore loads of fun, functional, and environmentally friendly lunch gear that kids (and adults!) will love!

Nutritional Considerations for School Lunches

While this blog is about school lunches, the following considerations apply to lunches packed for any age!

  • Healthy Carbohydrates: Carbohydrates include vegetables, fruits, and grains. Strive to chose complex carbohydrates; that is, ones that are in their whole/unprocessed form, for example, a mix of fresh berries versus a sweetened pre-packaged berry puree. When it comes to grain products such as breads, wraps, and crackers, choose those made with whole grains, ancient grains, and sprouted grains. Beware that ‘whole wheat’ does NOT equal whole grain. Make sure you read the ingredient labels, as food manufacturers can make a ‘made with whole grains’ claim even when the product isn’t primarily made with whole grains. Consider alternatives to wheat, such as quinoa, buckwheat, amaranth, oats, and millet.
  • Healthy Proteins: Kid’s growing bodies need good sources of protein. These include poultry, beef, fish, eggs, beans/legumes, nuts and seeds (and their butters), and organic, whole fat, PLAIN yogurt. Did you know that a single-serving sized flavoured yogurt cup (or drink, or tube) may contain 5 or 6 teaspoons of sugar? YIKES!!! That’s one example of why you should ALWAYS read nutrition and ingredient labels (keep in mind that there are 4 grams of sugar in 1 teaspoon). Beware of protein powders – they are not always necessary – or healthy – and can cause issues if used in excess.
  • Healthy Fats: Fats are critical to the development of the brain, neurotransmitters, and hormones. Incorporate healthy fats from sources like avocados, coconuts, nuts, seeds, olives (and their oils), and eggs (the yolks are a great source of the brain-boosting nutrient choline). Cold-water fatty fish are an important source of brain-boosting omega-3 fatty acids. Remember the acronym ‘SMASH’ when it comes to fish high in omega-3s (Salmon, Mackerel, Anchovies, Sardines, Herring). Even some canned salmon counts! If your child won’t eat any SMASH, there are some great omega-3 supplements for kids available. Speak to a nutritionist … like yours truly. :)
  • Limit Sugary Foods and Drinks: Sugary snacks and drinks can lead to energy spikes and crashes, affecting concentration and behavior, and a whole host of other health issues.
  • Hydration: Brains and bodies are made primarily of water, so don’t forget about hydration for optimal brain and body health. Water is the best choice to keep kids hydrated throughout the day. Pack a fun refillable water bottle to encourage drinking throughout the day. You can flavour water with fresh squeezed lemon and lime juice, fruit and/or veggie slices, fresh mint, cinnamon sticks, or ginger slices if that would make it more appealing. There are also many fruits and vegetables that are very high in water.
  • Balance: The ideal school lunch includes a balance of carbohydrates, proteins, and fats. Carbohydrates provide energy, proteins support tissue growth and repair, and healthy fats are essential for healthy brain development and function. They work synergistically, so ensure you include sources of each in lunches and snacks.
  • Variety: Did you know that most people eat the same 12 to 15 foods every day? Make sure you consider variety, for example, with a rainbow of colours for fruit and veggie choices. The colours/pigments of fruit and veggies says something about the nutrients they contain; therefore, a variety of colour ensures that children get a broad spectrum of nutrients. Here’s a simple example: instead of always buying red apples, buy yellow and green ones too!

Turning Strategy Into Action!

So, how do you turn the above nutritional considerations into appealing lunches? Below are a few ideas for you! Note that you should always check with your child’s school regarding any restricted foods (e.g. tree nuts, eggs). The list can vary by school board and even by school, so make sure you are informed.

  • Turkey and Avocado Wrap/Sandwich/Pocket: Whole grain or sprouted grain tortilla/sandwich/pocket filled with roast turkey, avocado slices, tomato slices, lettuce or spinach, and a sprinkle of cheese. Pair with carrot and celery sticks and a small apple.
  • Greek Yogurt Parfait: A parfait layered with whole fat, organic Greek yogurt, mixed berries, granola, and a drizzle of honey makes a great snack.
  • Quinoa or Green Salad Bowl: Cooked quinoa or any green leafy salad mix, topped with diced cucumbers, shredded carrots, cherry tomatoes, black beans, (or any veggie your eater enjoys!) and a light vinaigrette. Pre-washed salad mixes and pre-made salad dressings are super handy in this case. Click here to check out my favourite home-made salad dressing.
  • Veggie and Hummus Sandwich: Whole grain or sprouted grain tortilla/sandwich/pocket with hummus, layered with sliced cucumbers, tomatoes, bell peppers, and leafy greens. Or skip the ‘sandwich part’ and have veggies and whole grain or sprouted grain crackers with hummus. Add a side of multi-coloured grapes.
  • Chicken and Veggie Skewers: Cooked chicken pieces (left over from a dinner) and colorful veggies on skewers. Serve with a side of brown rice or quinoa and pineapple chunks.
  • Pita Pockets with Tzatziki: Whole grain or sprouted grain pockets stuffed with shredded chicken or beef or fish, lettuce, tomatoes, and a dollop of tzatziki sauce. Pair with a handful of trail mix.
  • Homemade Mini Pizzas: Whole grain or sprouted grain English muffins topped with tomato sauce, mozzarella, and various veggies like bell peppers, mushrooms, and spinach. You can make these ahead in a toaster oven and freeze them. Kiwi slices on the side.
  • Cheese and Veggie Quesadilla: Whole grain or sprouted grain tortillas with cheese and a mix of veggies like bell peppers and tomatoes. Serve with salsa for dipping and a side of mixed berries.
  • Nut/Seed Butter and Banana Sandwich: Whole grain or sprouted grain spread with a nut/seed butter and sliced bananas. Add a side of mixed berries.
  • Leftovers from Dinner: Cook a bit extra for dinner as dinner leftovers can be a quick and nutritious packed lunch. Invest in a thermos and other functional lunch gear (link provided in next section).

Bonus Tips

  • Involve Your Child: Let your child help in choosing and preparing their lunch. This involvement increases the likelihood they’ll eat and enjoy their meal.
  • Keep It Fun: Use cookie cutters to shape sandwiches, make veggie and fruit skewers, include dips to make eating veggies more interesting, and include a note or fun fact to brighten their day.
  • Plan Ahead: Prepare lunches the night before to avoid morning rushes. Prepping, including batch cooking on weekends (e.g. roast several chicken breasts and slice them up for use in sandwiches or to top salads), can also save time during the week.
  • Be Creative: Kids (and adults!) love bento boxes. There are loads of fun formats and designs. They are also really useful for kids who don’t like different foods touching each other or who would prefer to ‘build’ their own lunch. Click here to check out loads of great options for bento boxes and a ton of other lunch and snack gear! Fun fact: the photo below is from a lunch I packed for one of my daughters about 20 years ago!

By focusing on balance, variety, and creativity, you can pack lunches that nourish your child’s body and mind, setting them up for a successful and energetic day at school.

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