Back-to-School Lunchbox Inspirations: Simple, Tasty, and Balanced
Combining Nutritional Food Groups for a Well-Balanced Lunch
| Protein | Grains | Fruits | Vegetables | Dairy | Hydration |
| Chicken tenders or nuggets Sliced ham Sliced turkey Meatballs* Tuna salad Beans Hummus Nut butters* Hard boiled egg* Egg salad | Bread Tortillas Pita bread Rice Quinoa Crackers Popcorn* Oatmeal Bagels Couscous Granola Pasta | Apple slices Oranges Grapes* Blueberries* Blackberries* Raspberries* Strawberries* Bananas* Applesauce Fruit cups Dried fruit | Baby carrots* Celery sticks Cucumbers* Bell peppers Snap peas Broccoli Cauliflower Zucchini* Avocado Green beans Asparagus Salad | Cheese slices Cheese sticks Cubed cheese Greek yogurt Yogurt sticks Cottage cheese Cream cheese Ricotta cheese Smoothies Dairy alternatives | Water Sugar-free beverage Sparkling water Fruit-infused water |
All food groups are crucial for a growing child’s nourishment. Proteins, rich in iron and B12, build and repair muscles and keep them full longer. Grains, primarily carbohydrates, provide quick energy and prolonged fullness if fiber-rich. Dairy offers calcium and vitamin D for strong teeth and bones, along with protein and fat for satiety. Fruits and vegetables provide energy, fiber, vitamins, and minerals.
Lunch Examples:
– Tuna salad with whole grain crackers, grapes, cucumber slices, and Greek yogurt
– Turkey and avocado wrap with whole wheat tortilla, orange slices, bell peppers strips, and Mini Babybel cheese
– Hummus with whole grain pita chips, blueberries, snap peas, and cheese cubes
– Banana, peanut butter sushi with carrots and cheese stick
Food Safety for Packed Lunches
Ensuring food safety is crucial for nutrition and health. To reduce the risk of food-borne illnesses, thoroughly wash and sanitize fruits, vegetables, hands, preparation surfaces, and supplies before making lunch. Store food at the correct temperature using a thermos or insulated lunch bag with an ice pack, and discard perishable items left out for over 2 hours. Use sealed containers or bags to prevent leaks, toss any leftover perishable items that come home, and regularly check expiration dates on pre-packaged foods.
General Tips for Packing Lunches
Packing lunches can feel overwhelming, but remember: your role is to provide a balanced meal, and your child’s role is to eat what they need. It’s okay if some food comes back untouched, trust that your child is getting what they need. Set aside time weekly to plan lunches, involving your child when possible. Include a variety of flavors, colors, and textures, and try to pack foods from each food group. Pre-cut or peel fruits and vegetables to make them easier to eat during lunch.
Check out our lunchbox template for free download to help guide you through creating a well-balanced meal. If you have unanswered questions, please contact us to set up your initial consultation. We would love to help you and your family.
