The art of packing a nutritious lunch

Bento-style box? Insulated sack? Brown paper bag? The choices when it comes to lunch containers are dizzying, yet what matters most is not what kind of box, sack or bag you get for your child, but what you put inside.

“One of the benefits of packing your child’s lunch is that you know what they’re eating — you can ensure they have access to foods they like and foods that are going to sustain them throughout the school day,” says Erica Lewis, RD, health promotion program manager at the MultiCare Center for Health Equity & Wellness.

What to pack in your child’s lunch

Whether you’re packing leftovers or starting from scratch, a wholesome lunch should include three to five food groups so kids have a variety of colors, textures and nutrients to choose from.

Protein

Among the food groups represented in your child’s lunch should be protein.

“Protein powers kids’ brains throughout the day longer, so they stay alert and focused,” Lewis says.

Peanut butter and meat are well-known sources of protein. Some alternatives your child might enjoy include hummus, yogurt-based dips, hard-boiled eggs, string cheese and tuna.

Complex carbs

Pair protein with complex carbohydrates, which keep kids energized. Complex carbohydrates include whole grains as well as fruits and vegetables. Try trading out traditional white sandwich bread for whole wheat pita pockets or bagels. Keep it exciting by swapping chips for whole grain popcorn or homemade trail mix with whole grain cereal.

To get the most out of your fruits and vegetables, leave the peel on, if it’s edible.

“That outer layer contains a lot of fiber, vitamins and minerals, which can fortify kids during those long afternoon stretches,” Lewis says.

Healthy fats

One food group that’s often vilified is fats, yet fats are critical for proper brain development in children. Fats leave kids feeling full and satisfied the longest after finishing a meal. Healthy sources of fat to add to your child’s lunch include avocado or guacamole, olives, sunflower or pumpkin seeds, edamame or cashews.

Hydration

Once you’ve packed a tasty lunch with all the goodies, don’t forget a beverage.

“Most kids don’t drink enough fluids when at school,” Lewis says. “Dehydration can lead to fatigue and make it difficult for kids to retain what they’re learning.”

Water is best; however, you can jazz up the flavor by adding a few slices of fruit or a little bit of lemonade to your child’s water bottle. If you pack a juice box, read the label and ensure it’s made with 100 percent juice.

How to pack your child’s lunch so they’ll eat it

So you’ve packed a nutritious meal for your child that will fuel their curious minds and their growing bodies. But what if they don’t eat it? Try these tips if your child’s lunch is coming home uneaten or with lots of leftovers.

Cut back on the variety

“Trust your child to eat as much as they want at lunch, which is also a time for socializing and relaxing,” Lewis says.

Perhaps experiment with packing less — while variety is good, too much variety can be overwhelming for some children.

Enlist their help

Kids are more likely to eat what you pack if you involve them in the process. Talk to them about the different food groups and give them options to choose from within each category.

Young children may enjoy participating in the meal prep — for example, watching you chop vegetables and then putting them in a container. Older children, or those in sixth grade and above, may prefer to pack their own lunch.

Be mindful about introducing new foods

Lunch may not be the ideal time to spring new flavors on children, particularly if they are picky or more cautious eaters.

“It’s often more effective to introduce new foods during family mealtimes, when kids are feeling more comfortable at home,” Lewis says. “It tends to take multiple exposures for a child to decide they like certain foods.”

Be creative

“There’s a strong connection between emotion and food,” Lewis says. “Kids who are excited about the contents of their lunchbox are more compelled to chow down.”

For example, incorporating a rainbow of fruits and vegetables can help make mealtime not only healthy but also visually enticing.

Another way to stir up some fun is to make traditional lunch fare look different. For example, instead of using bread for a peanut butter and jelly sandwich, use a whole wheat tortilla. You can also use cookie cutters to transform run-of-the mill sandwiches and snacks into whimsical shapes.

Of course, not everybody has the time to make a homemade lunch and that’s OK, too. Getting lunch at school exposes your child to foods outside of home, while also providing a balanced plate. Plus, it gives kids the opportunity to connect by enjoying the same food together.

Editor’s note: This article was originally published in June 2021 and updated in Dec. 2025.