The Family Table

Educating Families About the Benefits of Family Meals

What’s in that lunch box? 5 Tips to Make Packed Lunches Healthier


Recipe of the Week

School is starting and parents all over are gearing up to pack school lunches. I have always had the perception that a lunch packed at home is healthier than what’s being served in the school cafeteria. Turns out that’s wrong – very wrong. A recent study from Tufts University  shows that on the average school day 41% of children are bringing a packed lunch from home, and most of those lunches are far less healthy than the cafeteria food being served. In fact, only 27% of the lunches reviewed met the same nutrition standards the cafeterias have to meet. Instead, most lunches packed at home were an assortment of snack foods and desserts.

I have to make a confession: I never pack my kids a school lunch. They actually love the school cafeteria lunches, which may not say too much about my cooking. My 8 year-old daughter sometimes packs her own lunch, but before it goes in her bookbag it has to pass my inspection to ensure it isn’t a lunch made up totally of junk. So from the research article and my own, albeit limited, experience packing school lunches, here are a few tips to make packed lunches healthier:

  1. The study found a big problem was sugary drinks in packed lunches. Pack water or have your child buy milk at school.
  2. Fruits and veggies are also lacking in most homemade lunches. Make a fruit or veggie requirement for each lunch – and work with your child to find fruit and veggies that they will enjoy eating and that won’t end up in the trash at school.
  3. Many homemade lunches lacked a protein-rich entrée item and were mainly carbs and sugar. Even something as simple as a peanut butter sandwich on whole wheat bread is a healthy kid-friendly choice. My kids also love yogurt, hard-boiled eggs and cheese.
  4. Encourage your kids to pack their own lunches. Have a “Healthy Lunch Checklist” they can follow that includes fruits and veggies, a protein, water, etc. I allow one snack or dessert item in the lunch and am clear with my daughter about what I consider a dessert serving – one cookie, not five cookies! Letting kids pack their own lunch makes it more likely that they will eat it and teaches them the valuable skill of how to create a healthy meal for themselves.
  5. Make it a rule that a parent checks the lunch before it goes in the bookbag.

Need ideas for healthy packed lunches? Pinterest comes to the rescue with 100s of healthy school lunch ideas!


Holli Seabury
CEO and Mother of Seven


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