How to build a lunch box to help keep children energized

Children benefit from healthy eating, which can help support brain development, the immune system, and muscles. Parents who focus on cooking together with their kids and who prioritize healthy eating over the convenience of processed foods can help their kids build healthier eating habits, and that’s an important skill kids can take with them through different stages of life. It doesn’t have to start with anything fancy, either. These lessons can unfold over a simple meal. Here are a few lunch box ideas to help parents get started. These easy-to-assemble meals have what it takes to help support a child’s nutritional needs.

In this article:

Nutritional guidelines

A basic understanding of nutritional guidelines is crucial for crafting lunches that can help support children’s developing brains and active lifestyles. Working with unique dietary needs may be more challenging, but with research and planning, it is possible to find alternative items to help build a lunch.

Key nutrients for children

According to Danielle Stagni, a registered dietician and nutrition therapist at New Moon Nutrition and Wellness, “Many school-aged children are not consuming enough nutrition from fruits and vegetables.” She continues, “This can lead to decreased intake of fiber and potassium.”

One way to help pack in enough nutrients for children is by separating the lunch into sections. Devote some of the lunch box to colorful fruits and vegetables, another to grains, and be sure to save some room for protein. Adding a small amount of dairy (if there aren’t any allergies) can also be a nice complement to the meal.

Common dietary restrictions and allergies

If dietary restrictions or allergies are a factor, it’s important to check food labels carefully. Make sure to inform all of a child’s teachers about any foods that need to be avoided. Taking these extra steps can help prevent adverse reactions and, in extreme cases, a possible trip to the emergency room. In general, it’s important to check with a school’s guidelines about which foods can be brought in for all students — not just students with allergies.

Lunch box planning and preparation

Breaking down the planning and preparation stages into individual steps can help use time wisely. Parents and caregivers can take an inventory of existing ingredients, which can be helpful when deciding what to make for the week. Using leftover perishable produce or meat can help people cut down on food waste.

Getting children involved in the lunch-packing process can be fun. It also provides opportunities to teach them how to choose healthier options.

Weekly menu planning

Folks might want to consider making a weekly menu and writing down all the necessary ingredients on a grocery list. It might be helpful to shop and prepare back-to-back, or it could be better to shop on a weekday and prepare everything on the weekend. People can figure out what works best for them, depending on the situation.

Time-savings strategies

Many stores now offer grocery delivery or pickup. In a time crunch, having someone collect grocery items can help save precious time. When it comes down to packing lunch, it might feel too rushed or chaotic on a school morning, so people might instead think about getting things prepared the night before.

Balanced lunch components

Variety and quality are both important components when finding lunch box ideas. The number of calories in each food is related to how many macronutrients it contains. There are three macronutrients: carbohydrates, fats and proteins. Fats are the most caloric, at nine calories per gram. Carbohydrates and proteins each provide four calories per gram. For more detailed information, people can look at the nutrition facts labels on their food packages.

Beans, starchy vegetables and whole grains are some sources of carbohydrates. Lean meats (including poultry and seafood) and low-fat dairy products can provide a significant source of protein. Certain cuts of meat, along with dairy products and foods like nuts and seeds, can be a source of fats.

Proteins

Popular and easy-to-prepare proteins for lunch boxes may include baked chicken or turkey without the skin. Chicken and turkey might taste a little bland on their own to some kids, so parents can always experiment with different flavors like barbecue or lemon pepper. Hard-boiled eggs also contain protein, and they require no extra work when purchased pre-packaged from the store. Parents can also try providing foods children find tasty while increasing their exposure to other nutritious foods.

Fruits and vegetables

Fruits and starchy vegetables are superheroes when providing important vitamins, acting as a source of fiber and giving children carbohydrates to use as energy. The amount of carbohydrates children may need can depend on their age and health.

Whole grains

Lunch boxes for kids can also include whole grains like brown rice, corn and pasta. They can be used in tandem with cheese or dips like guacamole, hummus or salsa.

Dairy and dairy alternatives

When adding dairy to a kid's school lunches, there is a wide variety of choices. Some kids find yogurt cups tasty and filling, but many brands may have added sugar, so parents can look for low-sugar options. If a child cannot have cow’s milk, someone can look for yogurt made with a dairy alternative.

Prepackaged snacks

Prepackaged snacks and beverages may not be quite as healthy as whole foods like chicken strips, cucumbers or a glass of milk. But they can provide opportunities for increased nutrition or may be fortified with vitamins or minerals. Certain healthier prepackaged snacks are better than some alternatives, such as prepackaged snacks that are high in sugar or fat. People can look for nutrient-dense snacks that can provide energy throughout the day.

Creative and fun lunch box ideas

During the planning and preparation stage, parents might consider incorporating fun food themes along with different packing presentations and lunch containers to spice things up. Picking out the color or design of a lunch box or bento box may help a child feel more excited about their school lunches.

Fun themes

People might try an international week featuring popular dishes from around the world. For example, a recipe that represents Greece could include Greek whole-wheat pasta salad with chickpeas, cucumber, feta cheese, tomato and an oil and vinegar-based dressing.

Another idea could be “eat the rainbow,” such as making a personal pizza with different colored veggies or a single-colored snack box. For example, a red theme could include a peanut butter and jelly sandwich with whole-wheat bread, sliced bell peppers, beet chips and sliced strawberries.

Snack boxes

Instead of buying pre-made snack boxes from the store, they can be made with individual high-quality ingredients at home. Buying in bulk is not only more affordable, but the combination of options is virtually unlimited, too. Plus, it’s easier to cater to a child’s specific taste preferences and dietary restrictions.

Here are some ideas:

• Carrot sticks, chicken slices, a cookie, crackers, grapes and white cheddar cheese slices
• Clementines, Colby Jack cheese slices, graham crackers, grilled chicken bites, honey mustard and pretzels
• Apple slices, bell pepper slices, crackers, provolone cheese slices, ranch dressing and turkey slices

Bento box

Some children get annoyed when their foods touch one another. Bento boxes are a great lunch box storage solution because they have several separate, built-in compartments. As the preparer, this layout can help make lunch packing more organized.

Some bento box lunch ideas:

• Apple slices, hummus, mozzarella pearls and a sourdough bagel sandwich with turkey and cream cheese
• Cheese and meat tortilla pinwheels with dried fruit and nuts
• Dates filled with sun butter, tuna salad and whole-grain crackers

Tips for picky eaters

Stagni understands that picky eaters can be stressful for parents who want to provide proper nutrition for their children. “Research shows that exposure to a balance of foods and food variety also goes a long way, even if the children do not eat it. You want to try to pair their safe foods with a new exposure food.”

Here are some ideas for encouraging picky eaters:

• Incorporate lots of color onto the plate
• Invite children to participate in shopping and cooking
• Make funny faces with the foods on their plate
• Watch for patterns in the foods consistently finished (for example, crunchy or soft foods)

Key takeaways

Healthy eating can help support children’s muscles, immune systems, and brain development. Having a variety of lunch box ideas and a time-effective strategy for planning and packing lunches is key to staying consistent. Don’t be afraid to try new things, and encourage children to be involved in the preparation process.