Making School Lunches Your Kids Will Want to Eat

It’s 6 a.m. on the first day of school, and you’re staring into the empty lunch boxes in front of you. Those ambitious “pinnable” lunch ideas quickly turn into a debate between healthy snacks and just handing over cash for a hot lunch. If this sounds familiar, you’re not alone. Many parents find the daily lunch-packing routine a challenge.

Don’t let the stress of packing back-to-school lunches get you down. With advice from Julie Lammers, MS, RD, CDE, a registered dietitian at Banner Health, you can prepare safe, nutritious, and fun lunches your kids will actually eat—and enjoy!

Keep food safety a priority

A study from the University of Texas at Austin tested the temperatures of 235 preschool lunches at various schools and found that nearly 90% of them, even those packed with ice packs, were at unsafe temperatures. Yikes! This is especially concerning during the hot summer months and in regions with triple-digit temperatures.

To ensure your child’s lunch stays safe:

Use an insulated lunch bag: Choose one with thick insulation and zippers to maintain cold temperatures.
Add ice packs: Include multiple ice packs to keep perishable items fresh.
Freeze items when possible: Simpson suggests freezing items like bottled water or yogurt tubes so they can double as ice packs. By lunchtime, they’ll be thawed and ready to eat.
Pack non-perishable options: Foods like whole fruits, crackers and nut-free trail mixes are great backups if refrigeration isn't guaranteed.

Stick to the basics

Creating a healthy lunch doesn’t mean spending hours in the kitchen. Focus on including nutrient-dense foods from the five main food groups:

Fruits: Apples, berries or oranges
Vegetables: Baby carrots, cherry tomatoes or cucumber slices
Whole grains: Whole-grain bread, crackers or wraps
Lean proteins: Hardboiled eggs, grilled chicken or turkey slices
Low-fat dairy: Yogurt, cheese sticks or milk

“Lunch doesn’t have to be a culinary masterpiece,” Simpson advised. “Simple options like an apple, carrots, low-fat yogurt, hardboiled eggs and whole-grain crackers are balanced and easy.”

Get your kids involved

Involving your children in packing their lunches can reduce waste and ensure they’ll eat what you pack. However, too many choices can overwhelm them. Instead, offer two options for each category.

For example:

“Do you want carrot sticks or cucumber slices today?”
“Would you like a ham sandwich or a turkey wrap?”

This method not only empowers them but also prevents food swaps at school, which can be a concern due to allergies.

Add a pop of color

Colorful fruits and veggies make lunches visually appealing and nutritious. Prepping items like bell peppers, blueberries or strawberries in advance can save time during busy mornings. For a creative touch, use cookie cutters to shape sandwiches or cheese slices into stars or hearts.

Healthy dips like hummus, guacamole or low-fat yogurt can also add flavor and fun.

Reconsider dessert

While kids often ask for sweet treats, you don’t need to include a dessert every day. Sweet fruits, such as grapes or dried mango, can satisfy their cravings without the sugar crash that comes with candy or cookies. Whole-grain crackers with a small portion of nut-free chocolate spread can also be a special treat.

Make lunch prep part of your routine

Packing lunches doesn’t have to be a last-minute scramble. Here are some tips to streamline the process:

Plan ahead: Create a menu for the week and shop for the ingredients you’ll need.
Prep in advance: Wash and cut fruits and vegetables, portion snacks and even assemble sandwiches the night before.
Rotate staples: To avoid burnout, switch up proteins, grains and snacks weekly.

When in doubt, ask an expert

If you’re feeling overwhelmed or want tailored advice, consider consulting with a pediatrician or dietitian. Banner Health has a team of experts who can help you create healthy, kid-friendly meal plans that work for your family. Find a provider near you or learn more about nutrition services.

Have you listened?

Back-to-School Lunch Tips: Healthy, Safe and Easy Ideas