Healthy packed lunches don’t have to be complicated or time-consuming. With a little planning and a few go-to ideas, you can pack meals that are balanced, energizing and kid-friendly.

Start With the Basics

Focus on the essentials for quick and easy healthy lunches:

• Whole grains. Use whole-grain bread, or try whole-grain tortillas and wraps for a fun and creative spin on traditional sandwiches. Swap out salt- and fat-laden chips in favor of popcorn, whole-grain or baked chips or whole-grain breakfast or snack bars.
  
  
• Protein. Fill sandwiches with lean meat, egg salad, tuna salad or peanut butter to add protein. Additional sources of protein include beans and peas, nuts and seeds.
  
  
• Fresh fruits and veggies. Whole fruits such as apples or grapes or individual containers of no-sugar-added applesauce, pears, peaches and pineapples are simple and easy to pack. Sliced fresh vegetables such as cucumbers, red and green pepper strips and baby carrots are another great option, especially when paired with hummus or low-fat, low-sugar salad dressing. You also can use vegetables to liven up a sandwich.
  
  
• Low-fat dairy or calcium-rich foods. Now is the time in your child’s life when their body is building bone strength, so don’t skimp on the calcium. The best source is low-fat dairy: milk, yogurt, sliced cheese, cottage cheese and string cheese. Fortified soy milk and soy yogurt are other good choices.
  
  
• Beverages. You’d be surprised at how fast the sugar in your child’s diet adds up. Plain milk and water are the best choices for lunch. Because juice can have as much sugar as soda, limit juice to one small glass per day.

Plan Ahead

Avoid a last-minute scramble by getting organized:

• Talk with your child about their favorite healthy foods before you shop. Packing a healthy lunch only benefits your child if they eat it.
  
  
• Make a shopping list before buying groceries. That way, you’ll have plenty of convenient, healthy foods on hand when you’re ready to pack your child’s lunch.
  
  
• Read nutrition labels carefully at the store. Make sure your whole-grain choices are truly made of whole grains. Check canned fruit to ensure that it is packed in its own juice or water with no sugar added.
  
  
• Set aside time for lunch prep on the weekend or each evening to avoid a time crunch in the morning. Enlist your child to help.

Remember Food Safety

Make sure your child’s lunch is packed so that cold foods stay cold and hot foods stay hot. The U.S. Department of Agriculture offers the following tips:

• For cold lunches, use a soft-sided lunch bag and include at least two sources of cold, such as two frozen gel packs or a frozen gel pack with a frozen bottle of water. Place them on the top and bottom of perishable foods to keep them cold.
  
  
• For hot lunches, use a clean, insulated container to keep food like soup, chili and stew hot. Fill the container with boiling water, let it stand for a few minutes, empty it and then add the piping hot food. Keep the insulated container closed until lunchtime so that the food stays hot – 140 degrees or above.
  
  
• Throw away all leftover food, used disposable food packaging and paper bags. Do not reuse disposable packaging.

To learn more about properly packing a school lunch, visit Keeping “Bag” Lunches Safe.

Sources:
Harvard T.H. Chan School of Public Health
Healthy Bites Newsletter, January 2023
U.S. Department of Agriculture