Packing Healthy School Lunches
There are so many things we do to help prepare our family’s for the start of the school year. Purchasing school supplies and learning new routines are just the beginning, heading back to school can be difficult for everyone. Whether it is to save time or make things easier, some students and parents choose to pack their lunch for school. Purdue Extension Health and Human Sciences Educator Allison Hillis shared her recommendations and spoke with us about the benefits of packing healthy lunches for the new school year.
This Purdue Extension publication shares four steps to pack healthy school lunches: 1) Include all of the Food Groups, 2) Plan, Prep, and Pack early, 3) Get your kids involved, and 4) Make healthy foods fun.
Why choose healthy lunch options?
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This may be the exact question your kids ask when they find new foods in their lunch boxes. Hillis said being fed is truly most important, but its understood that when we eat healthy foods, our bodies and brains perform better. It benefits everyone when our kids are attentive and feel good while at school. Throughout the school years youth will experience periods of growth and their appetite or preferences may change. Including your kids in lunch planning and preparation makes them more likely to eat what they are served.
What makes a meal healthy?
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Its recommended that everyone choose meals made up of a combination of food groups including proteins, fats and carbs.
“It’s ideal to consider the five food groups: fruits, vegetables, grains, protein foods, and dairy.” Hillis said. “Talking with your kids about what they like and offering them the chance to help pack their own lunch creates opportunities to discuss healthy choices.”
In 2011, the United States Department of Agriculture launched MyPlate replacing the Food Guide Pyramid with a simple visual to choose a variety of food groups throughout the day. Parents of kids are recommended to offer a variety of foods to their children, connect at mealtime, allow for healthy food choices to be easily accessible and think about their drinks. Parents of teens should also offer a variety of foods, but need to focus on activity, water intake, and building strong bones.
What is packed in your kid’s lunch?
Hillis shared that its a good idea to reduce prepackaged items and processed foods in our kid’s diets, and it also important to read labels and ingredient lists.
“Skipping the juice is a great start. Just pack a bottle of water to fuel a long school day,” she said. Sometimes a simple healthy lunch is exactly what your kids need when the morning gets busy.
“A go-to easy lunch in our house is peanut butter and jelly, I sometimes make homemade Uncrustables and freeze them. The kids love them and they can pack their own lunches quickly and independently.”
In order to save money, her shopping list is guided by grocery store sales and advertisements.
Allison Hillis, Purdue Extension Howard County
County Extension Director, Health & Human Sciences Extension Educator
Contact her at amhillis@purdue.edu or (765) 456-2313
Allison and the entire Purdue Extension Howard County staff offer educational programs on a variety of Topics, visit the Purdue Extension Howard County Website to view some of the programs Allison offers in order to strengthen families, spend smart, eat right, and live well.
What are your family’s favorite lunches to pack for school? Share them with us here.
