^

A Blog From Your Kaiser Permanente Physicians

healthy lunch

Back to School Lunches!

While our kids were home learning remotely it may have felt like “snack-time” was all the time. I know that’s been true around my house! Now that they’ve headed back to school, it’s back to making school lunches!  Sending kids off to school each day with a healthy lunch is important and returning to a more regular eating schedule and better habits will be healthy for all of us. Since lunch counts for approximately 20% of daily calories, it should be healthy and satisfying.

There are some things you can do to make your kid’s lunches count nutritionally. I often tell parents that almost everything can be solved by talking with our children. In terms of nutrition, this is just as true. Our kids are eager to learn, and we can use that to help them make wise food choices. Whether your child is served lunch at school or brings lunch from home, success starts with your discussions at home.

  • School meal programs can provide much of what children need for health and growth. However, it’s important to help children make wise choices from what is served. Review the lunch menus to get an idea of what is being offered at your child’s school. Ask your kids what they ate. If they got the salad bar, did they eat the veggies or just the croutons? Did they toss the fruit that came with the pizza? Use this as a chance to talk about nutritional basics.
  • You can also consider going to school to volunteer at lunchtime – doing so will give you a bird’s eye view of what really happens. If you have suggestions or concerns, talk with the teachers and principal to help make a change.

If you pack lunch at home, there are some basics that you can try to cover:

  • Pack a fruit and a veggie. Both will be more likely to be eaten if cut into pieces.
  • Pack water – not a sweet drink.
  • Kids’ serving sizes are smaller than ours. For example, half of a sandwich is usually enough. I find this to be true even for athletic teens.
  • Have your children pack their own lunches – with your guidelines and watchful eye.

As a mother there are some household chores that drive me slowly insane, day after day. Making lunches leads the list of things making my hair go gray. One afternoon a few years ago on the way to his lacrosse practice, my son asked if we could stop by his school locker to pick up something too big to carry on his bike. Indeed, the sack of old lunches filling his locker was big. And smelly. Turns out he wasn’t eating much of what I had packed. The carefully cut veggies, fresh fruit, wholegrain bread? All…moldy.

That was IT! Later that night I had one of those “Look out: Mom’s head is spinning” moments that all children see occasionally. Now I no longer make lunch – they do. I made some rules: each lunch must have a fruit, a veggie and some protein.  Water only; no sugary drinks. This system has worked well and, my hair is looking less gray!

Students spend many of their waking hours at school, and a large proportion of their daily food intake is eaten there. Healthy lunches set the stage for healthly habits that protect your child from struggles with weight later on. As parents, we can help ensure that their lunches count as a nutritional bonus by talking with them, letting them be involved and becoming involved at school ourselves.

Resources For Parents

Skip the Sports and Energy Drinks!

Skip the Juice

My Doctor Online

Eat well, Be active, live better


Disclaimer: If you have an emergency medical condition, call 911 or go to the nearest hospital. An emergency medical condition is any of the following: (1) a medical condition that manifests itself by acute symptoms of sufficient severity (including severe pain) such that you could reasonably expect the absence of immediate medical attention to result in serious jeopardy to your health or body functions or organs; (2) active labor when there isn't enough time for safe transfer to a Plan hospital (or designated hospital) before delivery, or if transfer poses a threat to your (or your unborn child's) health and safety, or (3) a mental disorder that manifests itself by acute symptoms of sufficient severity such that either you are an immediate danger to yourself or others, or you are not immediately able to provide for, or use, food, shelter, or clothing, due to the mental disorder. This information is not intended to diagnose health problems or to take the place of specific medical advice or care you receive from your physician or other health care professional. If you have persistent health problems, or if you have additional questions, please consult with your doctor. If you have questions or need more information about your medication, please speak to your pharmacist. Kaiser Permanente does not endorse the medications or products mentioned. Any trade names listed are for easy identification only.