School Lunches : A Practical Guide For Busy Families

Back-to-school season can be a whirlwind for both kids and parents, but packing a nutritious lunch box doesn’t have to add to the stress! A well-balanced lunch fuels growing bodies and sharp minds, keeping your kids energized all day. When kids help plan and pack their own lunch, they're not only more likely to eat it (yes, that’s a win!), but they also build essential life skills. With a few easy tricks and a foolproof template, putting together lunches can be simpler than you think.

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Tip #1 : Plan ahead

The key to a healthy lunch box is having a plan. Planning ahead not only saves time and money, but it also ensures your kids are getting the nutrition they need. A simple way to create a balanced lunch is to follow a template that includes all the major macronutrients (see macronutrient guide below), with a little something sweet to top it off. Try using chatGPT for inspiration. Chat with your kiddos about the suggested recipes and make modifications in real time for things they are not interested in eating. Check out our blog post here on how to use ChatGPT to meal plan.

Prompt suggestion : "can you make me a week's worth of packed school lunches that follow the following guidelines (copy and paste the macronutrient list below)".

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Examples:

1. Chicken & Guacamole Wrap with carrot sticks, berries, popcorn, and mini cookies.

2. Bean Salad with chickpeas, kidney beans, and veggies, pita with hummus, and a square of dark chocolate.

3. Turkey Sandwich on sourdough with mayo, celery sticks, cheese stick, and mixed berries.

4. Tofu Scramble with veggies, pita & guacamole, and grapes.

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Tip #2 : Make a visual menu together

Take a fun afternoon with your kids to create a list of foods they enjoy (or at least might try!) from each category (see macronutrient guide below). You can either write it out and stick it on the fridge or get creative! Have your kids cut out pictures from grocery store fliers for each food group and build a visual menu. Once your template is set, stock the kitchen with a few options from each category so your kids can help pack their lunch with choices they love. Giving them some control within healthy boundaries teaches them how to make smart food decisions while tuning in to how different foods make them feel.

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Macronutrient groups to include:

Protein (1-2 options): Hard-boiled eggs, cooked meats like chicken or turkey, Beans, tofu or lentils, cheese or yogurt

Carbohydrates (1-2 options): Whole-grain pasta or crackers- sweet potato- brown rice- Whole-grain bread, pita, or bagel

Fats (1 option): cheese or yogurt,Guacamole, Olive oil drizzle, Avocado, nuts and seeds (if allowed)

Fiber (1-2 veggies & 1 fruit): Cucumber, carrots, snap peas, radishes, bell peppers, banana, berries, orange, grapes (whatever your child likes the most!)

Treats (1 option): Mini cookies or home-baked goods, chocolate-dipped fruit, fruit snacks or a piece of chocolate

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Tip # 3 : Be cautious with bento boxes and trendy lunches

Social media is full of adorable, bento-box-style lunches with tiny compartments and perfectly arranged foods. While these can be great for younger kids who prefer to graze, they might leave your older or rapidly growing kids hungry by the end of the day. Choose a lunch box that suits your family’s needs, but make sure your child’s nutritional requirements are being met. It’s all about balance!

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Tip #4 Minimizing processed foods when you can

Lunches made with whole foods are ideal, but we know it is easier said than done. If you’re opting for pre-packaged items, try to stick to minimally processed options. Look for short ingredient lists and avoid products packed with sugar or additives. Great options include unsweetened applesauce, hummus, precut fruits, high-protein yogurt, cheese sticks, and baked veggie chips.

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Aside from any school-restricted allergens, aim to limit foods like single-serve cakes, brightly coloured crackers, and snacks that contain more than 10g sugar per serving. While these are okay as occasional treats, ideally they wouldn't be lunchbox staples. Helping your children make food choices that are nutrient dense is important for building their confidence and knowledge in fuelling their bodies. At Inbloom health we want to help guide and support you and your families journey to better health one step at a time.

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Tip #5 Hydration is key

Don’t forget to think about what your child is drinking. Juice boxes, even 100% juice, can contribute to sugar overload. Opt for a sturdy water bottle instead—hydration is key to keeping your kids energized and focused.

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At Inbloom Health, we're here to support your family’s journey to better health—one step at a time. Book an appointment today to get personalized guidance on your child’s nutrition.