Packing a Healthy Lunch Kids Will Love

Kids need proper nutrition to have the energy and focus they need to get through their busy days. And they have to like their food options, are they won't eat what you pack them for lunch. It can be a tricky balance, especially if you have a picky eater. A healthy elementary-school lunch usually includes 4–5 simple components:

• Protein: turkey or chicken, eggs, beans, hummus, tuna, cheese, yogurt, or nut/seed butter if allowed at school.

• Whole grain or other filling carbohydrate: whole-grain bread or tortilla, brown rice, whole-grain crackers, pasta, or a small pita.

• Fruit: berries, apple slices, orange, grapes cut appropriately, melon, banana, or unsweetened applesauce.

• Vegetable: carrots, cucumber, bell pepper, snap peas, cherry tomatoes cut appropriately, or broccoli.

• Drink: water is a great everyday choice. Plain milk can also provide protein, calcium, and vitamin D.

For example: turkey-and-cheese whole-grain wrap + cucumber slices + strawberries + water.

The goal doesn't have to be a perfectly balanced lunch every day. Aim for variety, foods the child will actually eat, and portions appropriate for their appetite. For younger elementary children, also consider choking hazards and the school's allergy/nut policies.

Are there gluten free options to sub for whole grains?

Absolutely. Many gluten-free foods can still provide whole grains. Good lunchbox options include:

• Brown rice or brown-rice cakes/crackers

• Quinoa

• Corn or corn tortillas labeled gluten-free

• Certified gluten-free oats or oat-based muffins/bars

• Buckwheat — despite its name, it’s naturally gluten-free

• Millet

• Sorghum

• Wild rice

• Gluten-free whole-grain bread or wraps

You can also use non-grain carbohydrates such as potatoes, sweet potatoes, beans, lentils, or chickpea-based crackers/pasta.

For an elementary-school lunch, an easy formula is protein + gluten-free grain/starch + fruit + vegetable. For example: grilled chicken + brown rice + strawberries + cucumber.

If the child has celiac disease, look specifically for products labeled gluten-free, since naturally gluten-free grains can become contaminated during processing.