Healthy Back-to-School Lunch Ideas and Meals for Kids

For parents, back to school means getting back into a routine and coming up with school lunch ideas. For your kids, it means following a more rigid eating schedule again. Rochester Regional Health registered dietitians Sharon Spear, CDE, and Cassie Wright, RN, CDE, share their tips for school lunch and meal ideas so parents can help their kids enjoy eating healthy and nutritious meals!

How can kids get excited about eating at school?

A new school year is exactly that - new! There are some great ways to get your kids excited about eating at school again.

One is to go shopping together for a new lunch box. A lunch box with lots of compartments is great for keeping food separate, and increases the variety of food your kids will eat throughout the day.

Another is to have your child involved in packing their own lunch. Kids love to be hands on, so let them select a creative and balanced variety of foods to eat while at school. It can be a great bonding time, and teaches them about different types of food while strengthening a healthy relationship between your child and their food.

Healthy breakfast options

Proper nutrition really begins with breakfast. Since time is often short on mornings before school, keeping it simple will work best for everyone.

“The goal is always to give them a little bit of protein and a little bit of carbohydrate and preferably whole foods,” Wright said.

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You don’t need to cook a large and complicated breakfast, just something that gets their brains working.

A few options to choose from might include:

• Bowl of cereal
• Hard-boiled egg
• Slice of toast with peanut butter
• Granola and yogurt
• Smoothies
• Scrambled eggs in a small wrap
• Instant oatmeal

Healthy lunch and snack options

Eating a balanced lunch typically means having four different food groups: carbohydrates, protein, fruits, and vegetables. Some examples might include:

• Whole grain pasta & sauce, fruit, and cheese stick
• Whole grain quesadilla & salsa, and fruit
• Turkey on whole grain bread, fruit, and vegetable
• Trail mix, popcorn, fruit, and vegetable

For snacks, variety is key. Since snack foods are typically not refrigerated at most schools, they need to be “shelf stable.”

“Since you can’t send necessarily a balanced option, make sure you’re rotating what you’re sending every day," Wright said.

When putting lunches together, try to pack more whole foods instead of heavily-processed foods. You can generally tell which foods are processed by the list of ingredients.

Tips for picky eaters

It is completely normal to have a picky eater, especially with younger children. Come up with different ways to present food to your child. Try making a puree from vegetables or create a colorful dip they can eat with veggie straws or tortilla chips.

Another way to help picky eaters is to involve them when you shop for groceries. Let them choose between a few fruits and vegetables or healthy pre-made snacks they can bring to school, and create their own school lunch ideas. This can entice them to try new foods, or give the food they’ve tried and disliked another chance.

Related: How to Get Your Kids Back on a Normal Sleep Schedule

Be consistent about exposing them to healthy foods and keep the message positive about eating them. Making it a fight won’t be helpful for either of you.

What is “The Plate Method”?

The Plate Method is a great formula for eating healthy, and it’s simple! Draw an imaginary line down the middle of your child’s plate.

Build half of their plate with fruits and vegetables and add some protein and healthy grains or carbohydrates on the other half.

“This will provide your child with the nutrition they need to get through the next part of their day, contribute to their mental and physical growth, and help protect their bones when they begin playing organized sports again,” Spear said.

Why should parents care about good nutrition for kids?

Good nutrition has several benefits that impact your kid’s day-to-day, such as:

• Increased energy
• Improved focus and attention in class
• Healthy weight
• Better mood
• Lower risk of disease and illness
• Overall well being

Any other tips?

Color plays a huge role in getting your kids to eat healthy food, and it can influence new school lunch ideas. The phrase “Eat a Rainbow” can help; the more colors your child eats, the more vitamins and minerals they are getting.

Encourage them to pick out food that’s bright in color. Since most fruits and vegetables are colorful, they’ll naturally pick out the food you want them to eat.

These simple and healthy back-to-school meal suggestions might be helpful for planning.