Building a Healthy Lunch for Students

Your kid might have an easier time making the honor roll if they get an A+ in lunch.

Research shows that academic performance tends to increase when children eat a healthy meal in the middle of the school day. The reason? Loading up on key nutrients boosts energy and brain function, allowing young minds to soak in more knowledge.

So, what should be in lunchboxes to boost young brains and bodies? Let’s learn how to smartly pack a powerhouse lunch with the help of pediatric registered dietitian Jennifer Hyland, RD, CSP, LD.

Putting together a healthy school lunch

Everyone loves playing with blocks, right? Putting together a healthy lunch can be just as entertaining once you identify the pieces to use as your nutritional building blocks.

Start by breaking a lunch down into five parts: proteins, whole grains, fruits, vegetables and something that qualifies as snacky goodness. Then, choose one food item from each category to build a well-balanced meal.

“By hitting all these categories, children get the brain fuel they need to get through the rest of the day,” says Hyland.

Better yet, you have lots of options in each category. Here are just a few ideas.

Proteins

Eating a protein-packed food item at lunch can help keep your child’s mind sharp for afternoon classes. That’s because amino acids in protein help build connections between neurons in your brain.

Another perk? As protein takes longer to digest, it can keep your child feeling full longer and prevent a case of a grumbly tummy before the final bell.

Good sources of protein in a packed lunch include:

• Sliced chicken breast.
• Cheese cubes or string cheese.
• Mixed seeds and nuts. (Examples include pumpkin seeds, sunflower seeds, almonds and walnuts.)
• Hummus.
• Plain yogurt.
• Hard-boiled eggs.
• PB&J sandwich.

Fruit

Nearly 2 out of 3 adolescents don’t eat whole fruit daily. Raise those numbers by including these natural treats in lunches:

• Grapes.
• Berries (such as blueberries, raspberries or strawberries.)
• Apples (whole or sliced).
• Pears.
• Banana.
• Oranges.

Vegetables

Is your kid getting their veggies at lunch? Odds are the answer is no, at least judging by research. One study showed that only 16% of packed lunches at a preschool included a vegetable.

You can solve that problem by adding these to a school lunchbox (feel free to add a tasty dip or spread, too):

• Baby carrots.
• Cucumbers.
• Cherry tomatoes.
• Snap peas.
• Celery sticks.
• Bell pepper strips.
• Cooked veggies in a thermos.
• Salad.

Dairy

Yes, dairy products also pop up in the protein section ― but they’re important enough to a child’s growth and development to earn a leading role at lunch, too. “It’s helpful to have some cheese, yogurt or plain white milk in your kid’s lunch,” emphasizes Hyland.

If your child has a milk allergy, look to add in a dairy alternative.

What about a drink?

Water (preferably in a reusable bottle) or low-fat unflavored milk are Hyland’s top picks.

If you go the juice route, make sure it’s 100% fruit juice and not a sugary fruit concoction loaded with sweeteners such as high-fructose corn syrup.

Adding in something fun (and healthy)

Treats don’t have to be sugar- or fat-laden calorie bombs. Want proof? Consider this list of goodies that can bring smiles at lunch.

• Dark chocolate-covered raisins.
• Air-popped popcorn.
• Homemade oatmeal raisin cookies.
• Sweet potato or kale chips.
• Whole-grain tortilla chips with salsa.
• Graham crackers or pretzels. (Choose whole-grain varieties!)
• Trail mix with nuts and dried fruit.

Tips to encourage healthier eating by kids

Packing a nutritious lunch is important, but getting a kid to actually EAT that lunch is just as important, notes Hyland. Try these five tips to encourage your child to finish all the healthy food in their lunchbox.

1. Set an example. Children tend to mirror their parents in a variety of habits, which is why fruit and veggies need to find your plate, too. “Make healthy eating a normal part of the family diet,” encourages Hyland.
2. Involve your children. Kids who choose their lunch food are more apt to eat it. “Let them pick their favorites,” suggests Hyland. “The more involved they are with the process, the better.”
3. Mix it up. Eating the same old lunch day after day after day can get boring. Create a list of preferred foods and then rotate the options. You can even turn food selection into a game to make packing lunch more fun!
4. Make it easy. Is your kid more likely to munch on apple slices than bite into a whole apple? If so, cut that fruit up for easy and faster eating when they’re in the cafeteria.
5. Watch what comes home. If the raw broccoli you send in your kid’s lunch every day never gets eaten, consider it a sign and adjust.

Final thoughts

The benefits of a nutritious lunch extend far beyond getting your child through the school day and lessons in reading, writing and arithmetic. Eating a healthier lunch also can help them maintain a healthy weight.

That’s significant given the growing concern over obesity, the most common chronic disease affecting youths. More than 160 million children around the world are living with obesity.

“Packing a school lunch can be a great teaching moment for kids,” says Hyland. “It’s a great way to talk to your children about the importance of nutrition and what it means to their long-term health.”

And if they ace their afternoon tests in the process, consider it a nice bonus.