Packing a Healthy School Lunch

School will be starting very soon and parents will have to start thinking about what to pack for their childs lunch.  Many children will decide to eat lunch at school.  However, some children want to take their own lunch from home.  Make sure that the foods that are packed are healthy. Here are some tips and foods to include in your childs lunchbox this year:

  • Sandwiches.  Make sure your child has a healthy sandwich.  Choose lean meats like turkey, chicken or even tuna fish.  Adding a piece of lettuce and tomato can top it off!  Instead of using bread, you can change it up by using a whole wheat tortilla.
  • Veggies and dip.   Adding veggies like carrots, celery, broccoli or cauliflower are great options.  Try sending veggies with a low fat dip.
  • Fruits.  Easy to take fruits include: banana, apples, grapes, and peaches.   Instead of a dessert, let your child enjoy a piece of fruit.
  • Yogurt.  This is also a great alternative to a dessert that provides calcium and protein.
  • Leftovers.  A great way to use up the foods that you had from dinner the night before and helps to save on time during the morning rush.


Things to remember when packing a lunch.
  • If there are foods that should be kept cool, make sure to add a few ice packs to keep the foods cold.
  • Wash out the lunchbox each day to make sure there isn't bacteria growing inside. 
  • Send a personal note to surprise your child.  Your child will love when they open their lunchbox and see a note from you inside!
  • Make sure to follow the schools policy on nuts and peanut butter.
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This institution is an equal opportunity provider. This material was funded by USDA's Supplemental Nutrition Assistance Program – SNAP. The University of Maryland Extension will not discriminate against any person because of race, age, sex, color, sexual orientation, physical or mental disability, religion, ancestry or national origin, marital status, genetic information, political affiliation, and gender identity or expression. The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more about Maryland’s Food Supplement Program (SNAP), contact the Maryland Department of Human Resources at 1-800-332-6347 or apply online at https://mydhrbenefits.dhr.state.md.us/.
© Eat Smart, Be Fit Maryland!Maira Gall