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:
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1.

The kids are involved in the planning. I want them to be
excited about opening and eating their lunch at school, so
their opinions count. Ideally, we talk about lunch ideas
2. 7.

Fun ways to include new foods and new ways to
before the week starts, and I take their suggestions into
incorporate foods we typically eat. When you’re 3,
account when planning.

sometimes it takes a cute edible sheep before you are willing
Mom preps and kids pack. I provide the options and they
to take a bite of cauliflower. While I don’t include food art in
decide how much of each they include in their lunch. They
lunches daily, it’s fun to do when I can, especially with my
assemble their lunches as they wish, hopefully making
preschooler. And I’m always on the lookout for new ideas
lunch packing fun and less of a chore. As they pack, I
for foods we love to pack, and recipes that allow the kids to
encourage them to try new foods and to “eat the colors of
be flexible with the ingredients.

the rainbow” by choosing a variety of fruits and vegetables,
but ultimately, what they add to their lunch is up to them.

3. The five food groups. We aim for a balance of the five food
groups. If researchers come to our school, my third- and
fourth-graders’ lunches should pass the test and include all
five! It’s a long school year ahead, but I hope my kids will be
proud to say, “I made my lunch,” and I will be proud to
send them to school with the meals they’ve packed. Here’s
4. Meeting USDA dietary guidelines (choosemyplate.gov).

to a year of great lunches!
The key idea here is making vegetables and fruits half of
the plate or meal. Sometimes the lunches the kids pack
will surpass this goal, and other times, they may fall short.

Hopefully though, over the course of the week, our lunches
will meet these goals.

5. Variety with some frugality. I stock up on seasonal produce
and take advantage of grocery sales, so certain fruits and
vegetables are incorporated into meals more than a few
times when they are readily available.

6. Loving leftovers. After my two oldest pack their lunches,
the remaining prepped food ideally becomes lunch or part
of lunch for those of us eating at home (including myself,
my preschooler and often, my husband). I am happy at noon
when I can open the fridge and find that lunch is ready to
eat. If I don’t use leftovers then, I may save them for dinner.

For example, chopped veggies are great additions to our
evening salad.

Karen Prem is a registered dietitian and stay-at-home mom of three kids living in Northern Virginia.

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