{"id":14407,"date":"2025-12-11T14:56:39","date_gmt":"2025-12-11T14:56:39","guid":{"rendered":"https:\/\/updates-www.mccdn.io\/vitals\/?p=14407"},"modified":"2025-12-12T20:57:55","modified_gmt":"2025-12-12T20:57:55","slug":"the-art-of-packing-a-nutritious-lunch","status":"publish","type":"post","link":"https:\/\/updates-www.mccdn.io\/vitals\/the-art-of-packing-a-nutritious-lunch\/","title":{"rendered":"The art of packing a nutritious lunch","gt_translate_keys":[{"key":"rendered","format":"text"}]},"content":{"rendered":"

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.<\/p>\n

\u201cOne of the benefits of packing your child\u2019s lunch is that you know what they\u2019re eating \u2014 you can ensure they have access to foods they like and foods that are going to sustain them throughout the school day,\u201d says Erica Lewis, RD, health promotion program manager at the MultiCare Center for Health Equity & Wellness<\/a>.<\/p>\n

What to pack in your child’s lunch<\/strong><\/h2>\n

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.<\/p>\n

Protein<\/strong><\/h3>\n

Among the food groups represented in your child\u2019s lunch should be protein.<\/p>\n

\u201cProtein powers kids\u2019 brains throughout the day longer, so they stay alert and focused,\u201d Lewis says.<\/p>\n

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.<\/p>\n

Complex carbs<\/strong><\/h3>\n

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.<\/p>\n

To get the most out of your fruits and vegetables, leave the peel on, if it\u2019s edible.<\/p>\n

\u201cThat outer layer contains a lot of fiber, vitamins and minerals, which can fortify kids during those long afternoon stretches,\u201d Lewis says.<\/p>\n

Healthy fats<\/strong><\/h3>\n

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\u2019s lunch include avocado or guacamole, olives, sunflower or pumpkin seeds, edamame or cashews.<\/p>\n

Hydration<\/strong><\/h3>\n

Once you’ve packed a tasty lunch with all the goodies, don\u2019t forget a beverage.<\/p>\n

\u201cMost kids don\u2019t drink enough fluids when at school,\u201d Lewis says. \u201cDehydration can lead to fatigue and make it difficult for kids to retain what they\u2019re learning.\u201d<\/p>\n

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\u2019s water bottle. If you pack a juice box, read the label and ensure it\u2019s made with 100 percent juice.<\/p>\n

How to pack your child’s lunch so they’ll eat it<\/strong><\/h2>\n

So you\u2019ve packed a nutritious meal for your child that will fuel their curious minds and their growing bodies. But what if they don\u2019t eat it? Try these tips if your child’s lunch is coming home uneaten or with lots of leftovers.<\/p>\n

Cut back on the variety<\/strong><\/h3>\n

\u201cTrust your child to eat as much as they want at lunch, which is also a time for socializing and relaxing,\u201d Lewis says.<\/p>\n

Perhaps experiment with packing less \u2014 while variety is good, too much variety can be overwhelming for some children.<\/p>\n

Enlist their help<\/strong><\/h3>\n

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.<\/p>\n

Young children may enjoy participating in the meal prep \u2014 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.<\/p>\n

Be mindful about introducing new foods<\/strong><\/h3>\n

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

\u201cIt\u2019s 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.\u201d<\/p>\n

Be creative<\/strong><\/h3>\n

\u201cThere\u2019s 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.”<\/p>\n

For example, incorporating a rainbow of fruits and vegetables can help make mealtime not only healthy but also visually enticing.<\/p>\n

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.<\/p>\n

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.<\/p>\n

Editor\u2019s note: This article was originally published in June 2021 and updated in Dec. 2025.<\/em><\/p>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"excerpt":{"rendered":"

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. \u201cOne of the benefits of packing your child\u2019s lunch is that you know what they\u2019re […]<\/p>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"author":367,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[127,67],"tags":[163],"class_list":["post-14407","post","type-post","status-publish","format-standard","hentry","category-healthy-living","category-kids-health","tag-back-to-school"],"acf":[],"yoast_head":"\nThe art of packing a nutritious lunch - MultiCare Vitals<\/title>\n<meta name=\"description\" content=\"What matters most is not what kind of box, sack or bag you get for your child's school lunch, but what you put inside.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/updates-www.mccdn.io\/vitals\/the-art-of-packing-a-nutritious-lunch\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The art of packing a nutritious lunch - 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