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Packing a Healthier Lunch Box

Updated on July 31, 2010
Thanks Flickr!
Thanks Flickr!

It is "back to school" season and with that comes the dreaded lunch box packing. I know I dread it sometimes because packing five lunches a day can get tedious. It would be easy to resort to prepackaged individual food items, but that is usually the least healthy option. Here are some tips to packing a healthier lunch box for your children.

Think of the five food groups and what foods stick with your stomach and keep you feeling full longer. Kids need lots of filling foods to help them concentrate in school. Protein takes longer to digest so it is a good choice. Whole grains, meats, dairy, eggs, nuts and legumes are all good protein options. Protein should always be included in a lunch box. Fruits and vegetables also provide your child with the nutrients they need to get them through the day as well as fiber which tends to stick with you as well. Sweets should not be standard lunch box fare. Keep these to the occasional treat.

If you make sure that your child has something from each of the four major food groups each day then you are well on your way to packing a healthier lunch box. Something else to consider is the brand of food you are including. Let's take a look at yogurt for example. Many yogurts, especially the kid yogurts, have artificial coloring (this can make children hyper) and high fructose corn syrup (HFCS) in them. These things make what is normally considered healthy - unhealthy. Read labels and pick a yogurt that does not have these ingredients, as well as one that has less sugar and your lunch will be healthier.

Try to include foods that are very close to their true source. Rather than including strawberry fruit leather, include real strawberries. Instead of processed string cheese, include a piece of cheese freshly cut from a larger block. Instead of buying a juice box, include freshly squeezed lemonade as a treat. Rather than an individual box of flavored milk, pour fresh milk into a thermos. The less processed the food is, the better it will be for your child.

I know it takes time to pack lunches each week, so I like to prepare on the weekends. I can buy a bag of carrots or a large cucumber and peel and slice it quickly and divide it up into small bags or containers and they become my own version of convenience foods to grab each morning. It takes about five minutes and is much healthier (and cheaper) than adding an individual bag of teddy grahams. There are healthier crackers and chips on the market and sometimes I will buy a big bag and divide it up into smaller bags for lunch boxes. Can you tell that baggies are my friend? They help me pack healthier lunches every day.

Leftovers also work well in my kid's lunch boxes. If we are having a meal that is a favorite of someone I will purposely set aside the amount needed to fill their thermos. A thermos is a very good investment for packing healthier lunches. You can keep things hot or cold until lunch time and it really broadens the scope of what you can send with your child. Packing lunches might get boring, but it doesn't have to be unhealthy. Avoid those prepackaged foods at the grocery store and use these tips to pack a healthier lunch.


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    • Marie-Renee profile image


      9 years ago

      Definitely a hands-on Mom.Your kids are very lucky. Great hub and very informative, too.

    • profile image

      Best Exercise DVD 

      9 years ago

      Great Hub. Good ideas. Proper nutrition starts at home. I believe fitness and health go together. You cannot have one without the other.

    • profile image

      KoffeeKlatch Gals 

      9 years ago

      very good tips and advice. I can't tell you how many boxed lunches I see come into the school with nothing but junk food.

    • Hello, hello, profile image

      Hello, hello, 

      9 years ago from London, UK

      This is definitely solid good advice. Great hub

    • vocalcoach profile image

      Audrey Hunt 

      9 years ago from Idyllwild Ca.

      Good hub! I wish every mother could read this.As far as I'm concerned, this is one of the best ways to show love to your children. Thanks

    • profile image


      9 years ago

      what a great encouragement to begin teaching our children healthy eating habits

    • Jennifer profile imageAUTHOR


      9 years ago

      breakfastpop - then it becomes their snack

    • breakfastpop profile image


      9 years ago

      Great advice. What do you do when the lunchbox comes back untouched!

    • earnestshub profile image


      9 years ago from Melbourne Australia

      Great hub Jennifer. I live with 5 of my grandchildren and they are all at school or kinder, so lunch boxes are a big deal here. Thanks for all the good tips on packing a healthier lunch box.

    • zzron profile image


      9 years ago from Houston, TX.

      Wonderful hub Jennifer. Well written and very informative.

    • fucsia profile image


      9 years ago

      this is a very good idea!

    • Dim Flaxenwick profile image

      Dim Flaxenwick 

      9 years ago from Great Britain

      Thanks so much Jennifer. I need to pass these tips onto my daughter, who often complains about ídeas´for the never ending lunch box saga.

    • beebong profile image


      9 years ago from UK

      I mean't Breeding too do that too much as well 7 Kids don't tell me about lunch boxes.

    • beebong profile image


      9 years ago from UK

      Perhaps you have been breading too much...happy lunch box day...:-)

    • Lily Rose profile image

      Lily Rose 

      9 years ago from A Coast

      Great information here! My oldest is about to start kindergarten and I plan on packing her lunch most, if not all, days. It's important to me that my kids eat healthy and these are some great tips to help - I like the idea of preparing the baggies ahead of time so that it's faster to prepare the lunch box on school days. Thanks! Now I just have to find a good lunch box...


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