As children head back to school this fall, many parents are getting their kids’ lunchboxes back out and thinking about what meals to pack. A well-packed lunchbox can improve energy levels, enhance focus, and lead to lifelong healthy eating habits. The information below is best for elementary-age children and above. Please check in with your health practitioner for nutrition recommendations for younger than five years old.

When thinking about building a healthy lunch, there are a few components to include.

· Protein (chicken, beans, eggs, yogurt)

· Whole grains (whole wheat bread, brown rice, popcorn)

· Fruits and vegetables

· Healthy fats (avocado, olive oil, nuts/seeds, nut butters)

· Hydration

How we include foods from these categories can vary between families based on many factors such as financial means, access, cultures, and traditions. How you include each of these categories could look different for different kids. One child may like each component separate and in a bento box, while another may enjoy a combo of foods from multiple categories wrapped up in a whole grain tortilla.

Lunchboxes and containers:

Many stores now have a large and varied selection of lunchboxes available. A fun new lunchbox may be needed due to wear and tear, but think about using what you already have for packing your child’s lunch. This could include lunchboxes from previous years or using reusable containers from your cabinet and placing them in a tote bag you already own. If you’re packing items that need to stay cold, think about using an insulated container.

For children who want their items separated, consider a bento-box style container. If you plan to pack hot foods such as soup, stews, or curry, then you might want an insulated Thermos-style container.

Also, a sealing water bottle that won’t leak will be ideal for packing hydration. There are many on the market, from simple water bottles to more complex styles, such as those that keep drinks cold for 24 hours or filter water through a strainer with fruit.

Here are some lunch ideas to start your year and get you inspired:

· Example 1: Turkey and cheese wrapped in a whole wheat tortilla; a mandarin orange; and baby carrots with hummus

· Example 2: Caesar salad with chicken in a whole wheat wrap; grapes (sliced for younger children as needed); popcorn; and a cheese stick

· Example 3: Sunflower seed butter and jam sandwich on whole wheat bread; Greek yogurt with blueberries; and sliced cucumbers with ranch dressing

· Example 4: Tomato soup; whole wheat toast; and Greek yogurt with sliced strawberries

Timesaving tips (because we are all busy):

· Prep and chop fruit and vegetables on Sunday.

· Wash fruits and vegetables as you bring them home.

· Pack lunches the night before they’re needed.

· Batch cook for the week (this is my family’s trick!)

· Think about convenience foods, such as pre-portioned yogurt or cheese sticks, single-serving hummus cups, and baby carrots.

· And the most important tip – get the kids involved in meal prep and packing! This is a great job to instill responsibility in your children and teach them some kitchen skills.

Saving money while packing lunch

· Use reusable items and remind your children to bring them home. This can include the lunchbox, containers, utensils, and sending a cloth napkin.

· Buy foods in bulk and then portion them at home. Examples are to buy grapes and separate them into individual containers instead of buying individual containers of grapes.

· Buy hummus, or make it, and portion out instead of buying individual servings. When making dinners, think about how leftovers can be used for lunch.

· Make it fun when you can. Always check in with your child about their preferences. One trick is to give them a few acceptable options for the week and let them pick from that list. Using an open-ended question about preferences could lead to a battle about what is in the lunch box. You can add a small note to their lunch box or a “dad joke”. This can be done on a Post-it note and does not have to be fancy.

Final thoughts

Preparing a nutritious lunch for class days can be fulfilling, but can also lead to improved performance at school. Find what works best for your family. Most importantly, involve your child in the process. Help them identify the important components of a meal. Point out

what a protein is, what is a healthy fat, what is a fruit, and what is a vegetable. Let them help you identify if they have these components in their lunch.

And finally, talk to your child’s health practitioner for any specific needs, such as medical nutrition needs or sports nutrition for after-school activities. Many of us love talking about nutrition with you and can connect you to amazing resources, such as WVUMedicine dietitians!