Tips for a Healthy Start
Summer’s winding down, and school is just around the corner! As backpacks get packed and routines fall into place, one big question pops up for many parents: What should I feed my child for lunch?
Whether you’re choosing school meals or packing lunch from home, here are some helpful tips to keep kids fueled and focused throughout the day.
School Meals: A Smart, Nutritious Choice
As a mom of an elementary schooler and a Registered Dietitian, I’ve found school meals to be a fantastic option for our family. My daughter loves her “hot lunch,” and I love knowing she’s getting a warm, balanced meal without the daily scramble of packing it.
Here’s why school meals are worth considering:
Meals include all five food groups
Grains served are whole grain-rich
A variety of fruits and vegetables are offered throughout the week
Meals meet strict nutrition standards
Free and reduced-price meals are available for qualifying families
To learn more, contact your school district’s food service department.
Packing Lunch?
Use MyPlate as Your Guide
If you prefer to pack lunch from home, aim for balance and variety. Use the MyPlate model to include foods from all five food groups and ensure that your child is receiving the nutrition they need to support their growing bodies:
Fruits & Vegetables: Fresh, frozen, canned or dried
Grains: Bread, crackers, pita pockets, pasta or tortillas (choose whole grains when possible)
Protein: Include a variety of protein options from both meat (turkey, chicken, beef and pork) and non-meat sources (eggs, hummus, beans, cheese and yogurt)
Dairy: Include a milk option. Most schools will sell a carton of milk to your child to complement the lunch they brought from home.
Plan Ahead & Get Kids Involved
Packing lunch doesn’t have to be a daily headache. Try these tips to make it easier and more fun:
Create a list of lunch options with your child
Let them choose what goes in their lunchbox
Keep a running grocery list to simplify shopping
Rotate choices to keep meals exciting and varied
Kids are more likely to eat what they help choose, so let them take the lead!
Keep Lunch Safe & Fresh
Food safety is key, especially for young children who are more vulnerable to food-borne illness. Several hours will pass from the time your child leaves home until it is time to eat lunch. It’s important that cold food stays cold. To keep cold foods safe:
Use an insulated lunch bag
Store the bag in the fridge until it’s time to leave
Add a frozen ice pack before heading out the door
A fresh, chilled lunch is not only safer, it’s more appetizing too.
Start the Year Strong
Whether your child enjoys school meals or packed lunches, making sure they have access to nutritious food sets them up for success.
Want help with breakfast too? Check out our tips for Fueling up with Breakfast.
— Contributed by Jill Ladd, MPH, RD, LD