7 Tips for Packing
School Lunches with
a Nutritional Punch
S TEXT KAREN PREM
ince my oldest child was born 10 years ago,
groups, and only 27 percent included at least three.

making healthy eating enjoyable for my family
has been a priority. Before starting a family, I had
After reading these results with some initial shock,
a similar focus for others, working in a variety of
I considered the packed lunches I have seen while
settings as a registered dietitian.

visiting my children’s school, as well as the lunches I
packed the previous school year. Especially towards
One of my recent family projects is lunch — a meal that
the end of the year, I admit I fell into a rut. I packed the
needed a little more attention and creativity in my home.

same sandwiches and vegetables, and frequently those
It was also the focus of a 2014 Tufts University study,
vegetables were returned uneaten. On occasion, I gave in
which showed that packed lunches typically fall well
to requests to substitute the vegetables and whole grains
short of general nutrition guidelines.

I typically included for less healthy options. After all, I
wanted my kids to eat and enjoy their lunches, not send
The study examined the packed lunches of third-and
them home.

fourth-graders in 12 schools in Massachusetts, to see
(among other things) whether they included fruits,
I knew I needed a new plan, so at the beginning of the
vegetables, grains, protein and dairy. These basic five
2014-2015 school year, I adopted a fresh approach to
food groups are also the required components of the
packing lunches. The result was boosted nutrition that
National School Lunch Program. Of the 626 lunches
also made the mid-day meal more fun. Here are my tips
evaluated, not one single lunch included all five food
to school lunch success:
20 September 2015 washingtonFAMILY.com