Whole Foods for School Lunches

Packing healthy, convenient, varied, and affordable school lunches that kids actually eat can be a major challenge. To save time, many families fall victim to processed foods with no real basis for the health benefits they sometimes claim, like granola bars, prepackaged yogurts, or various fun-shaped crackers. Once they are in the house, these foods can be difficult for adults to resist too, which can derail a healthier eating plan and put you way over budget for lunch items. Instead, it’s best to work towards a whole food diet for everyone. Here are some fresh ideas for making school lunches healthier, less costly, faster, and more delicious this school year.

Complete the puzzle
A complete lunch should include a serving of each of the following: fruit/vegetables, grains, healthy fat, and proteins. Each one should take up about a quarter of the total amount of food. The fun part is that they can be in any combination. Try sending raw carrot, cucumber, or celery with a protein-rich yogurt dip or hummus.

Whole is wholesome
Where grains are involved, choose whole grains. Get accustomed to making or buying whole-grain versions of pizza crust, tortillas, bread, pretzels and crackers. The fewer the ingredients the better. Similarly, whole fruit is both healthiest, cheapest, and most convenient fruit option. It comes in its own package and requires no preparation. Choose in-season for best freshness and price.

Leverage leftovers
Leftover whole-wheat pancakes or waffles are a major win with kids, no matter the time of day. Pack them for lunch! Leftover pizza, quesadillas, burritos, and pasta—all ideally made with whole grains—also go over really well. If your kid likes soup, chili, or pasta dishes, invest in a thermos to keep these items hot in their lunchbox. Before adding the food to the thermos, fill with hot water, then drain to help ensure the food stays hot.

Containers are key
Speaking of thermoses, you can avoid purchasing expensive single-serving packages of all sorts of things by using your own containers. Avoid processed crackers or chips, cheese, yogurt, and more. Use a reusable bag or box or small plastic container to hold items, which saves your wallet and the earth.

Fun combos
There are lots of ways to make healthy foods more fun. Layer slices of cored apple with peanut butter for an apple/peanut butter sandwich. Alternate chopped fruit or vegetables on skewers. Make a yogurt fruit smoothie and freeze it. It will thaw throughout the day and act as its own ice pack. A famously fun snack is “ants on a log:” Celery sticks filled with peanut butter and topped with raisins.

Time
Yes. It does take more time and forethought to put together whole-food lunches. Aim to set aside a little extra time to think about healthy lunch options as you make your grocery list and a little time on Sunday evening to prepare items. Involving children in food preparation can be an opportunity to develop healthy eating behaviors  and to increase vegetable consumption.

This extra time is worthwhile for the health benefits it brings. Not only are you feeding your child healthfully today. You are also teaching them about what real food looks like, how to prepare it, and how enjoyable it can be. That experience will serve them throughout their lifetime and maybe even affect how they feed their kids. 

Kristin Irace, RD, is a registered dietitian at Southwestern Vermont Medical Center, part of Southwestern Vermont Health Care in Bennington.