Providing our children with the best possible nutrition helps ensure their growth, healthy development, and overall well-being. One way to do this is by making nutritious and balanced lunches for them to eat at school.

Why It’s Important

A well-balanced school lunch provides children with the energy and nutrients they need to concentrate, learn, excel academically, and get through a long school day. It supports their physical growth, cognitive function, and overall health. By prioritizing nutritious choices in their lunchboxes, we can help them develop good eating habits that will benefit them for life.

The Key Ingredients

• Whole grains — Including whole grains in your child's lunch provides essential carbohydrates, fiber, vitamins, and minerals. Go for whole grain bread, wraps, or pasta to offer sustained energy and aid digestion. Whole grains also contribute to heart health and lower the risk of chronic diseases.
• Lean protein — Protein is crucial for growth, development, and repair of tissues. Include lean sources like skinless poultry, fish, beans, lentils, or tofu. These options provide essential amino acids, iron, and other vital nutrients necessary for your child's overall well-being.
• Fruits and vegetables — Fruits and vegetables are packed with vitamins, minerals, fiber, and antioxidants. Aim for a variety of colorful options to maximize nutritional benefits. Include sliced fruits, carrot sticks, cherry tomatoes, or a side salad to ensure a well-rounded lunch.
• Dairy or calcium alternatives — Calcium is essential for strong bones and teeth. Include a serving of dairy or calcium-fortified alternatives like yogurt, cheese, or milk substitutes made from soy or almonds. These options provide calcium, protein, and other essential nutrients.
• Healthy fats — Incorporate healthy fats into your child's lunch to support brain function and provide sustained energy. Choose options like seeds, nuts, nut butter, avocado, or olive oil. These sources of monounsaturated and polyunsaturated fats promote overall health and well-being.
• Hydration — Don't forget about hydration! Encourage your child to drink water throughout the day by packing a reusable water bottle. Limit sugary drinks like sodas and fruit juices, which can contribute to tooth decay and excessive calories.

Helpful Hints

• Involve your family — Engage your child in the lunch-packing process. Allow them to review healthy options, pick their own snacks, or even grow fruits and vegetables in a home garden.
• Portion control — Ensure appropriate portion sizes to meet your child's needs. Avoid oversized servings that may lead to overeating or lack of appetite.
• Food safety — Keep perishable items cool by using insulated lunch bags or ice packs. Avoid packing foods that need refrigeration for an extended period to prevent spoilage and foodborne illnesses.

Here to Help

AltaMed is here to provide information when you want it and treatment when you need it. That includes healthy options to pack in your kids’ lunch. We have registered dieticians available to help your entire family. It may be medically necessary because of diabetes or a heart condition. Or maybe you’re just trying to do things differently. Whatever the reason, we’re here for you. Call us at (888) 499-9303.