6 tips for packing a healthy school lunch your kids will eat

When you pack your child's school lunch, you know exactly what's fueling their day. With a little creativity, you can make it both nutritious and appealing. A balanced lunch helps kids stay focused, energized and ready to learn.

Here are some tips and fun ideas to keep lunchtime healthy, budget-friendly and kid-approved.

1. Think balance

A great lunch usually includes lean protein, whole grains, fruits, vegetables and low-fat or fat-free dairy. But that doesn't mean you have to pack a "perfect" lunch every day. Pair foods your kids already enjoy with healthier options to round out the meal. For example:

• A turkey-and-avocado wrap on a whole-wheat tortilla checks off protein, grain and healthy fat.
• Apple slices with peanut butter add fruit, protein and staying power.

Kid-sized portions are key — they don't need adult-sized servings to meet their needs. Nutrition requirements vary by age, sex and other factors, such as daily activity level. This chart provides a handy breakdown.

2. Make a smarter sandwich

If your child loves sandwiches, you can keep them interesting while boosting nutrition:

• Instead of bread, use 100% whole-wheat pita pockets or wraps. Look for ones low in saturated fat and free from hydrogenated oils.
• Add crunch and sweetness with shredded carrots, zucchini or thin apple or pear slices.
• Swap mayo or cheese for hummus or mashed avocado.
• Use leftover grilled chicken instead of processed lunch meats that often contain a lot of sodium.


3. Turn leftovers into lunch

Last night's dinner can be tomorrow's lunch. Store hot foods in a thermos so they're still warm by lunchtime. Try:

• Homemade vegetable or bean soup
• Turkey or vegetarian chili
• Whole-wheat spaghetti with marinara, pesto or tomato sauce
• Beans and rice or a bean casserole

You can keep the sodium levels in check by cooking from scratch. If you don't have time to cook, no worries. Compare the Nutrition Facts labels on store-bought versions and select the one with the lowest sodium.

4. Add fun with dunkable foods

Kids love interactive foods, and dipping can make healthy eating more fun. Try packing one of these fun dunks with dippers:

• Apple or pear slices to dip in low-fat yogurt or peanut butter
• Carrot, celery and bell pepper strips with hummus or bean dip
• Whole-grain crackers* to dunk into soup

*Choose crackers low in sodium and saturated fat and made without hydrogenated oils.

5. Involve your kids

Children are more likely to eat food that they help choose or prepare. Get them involved by:

• Letting them pick which fruit or vegetable to pack
• Having them help assemble sandwiches or wraps
• Asking questions — "What do your friends eat at school?" This may give you new ideas to try. "What was your favorite thing in your lunchbox today?" This will let you know what's working.

Make this a weekly routine. It's a great way to turn lunch prep into quality family time.

6. Keep exploring

Healthy habits don't happen overnight. If your child resists new foods, be patient. Healthy changes sometimes require several attempts. Take it one lunch at a time and know that embracing good nutrition is often a process.

You can also find inspiration together by browsing the American Heart Association's kid-friendly recipes.

The bottom line is that with a little planning, some kid input and a mix of familiar favorites and healthier swaps, you can send your child to school with a lunch they'll be excited to open, and you'll feel good about packing.