With school right around the corner, it’s the perfect time for families to think about healthy snacks and lunches that give kids the fuel they need to learn, grow, and thrive. Good nutrition supports focus, energy, mood, and memory—all critical for classroom success.
According to the American Academy of Pediatrics, a well-balanced diet is one of the best tools we have to help children succeed in school. “Children who eat balanced meals are more likely to perform better academically, behave better in class, and stay energized throughout the day,” the AAP reports.
When it comes to school lunches and snacks, the key is balance and variety. Start with whole foods and limit added sugars, high-fat snacks, and processed options. A well-rounded lunch includes:
- Whole grains: Look for breads, crackers, or wraps made with whole wheat, oats, or brown rice.
- Lean proteins: Turkey, chicken, hard-boiled eggs, beans, nut butters, or hummus help keep kids full and focused.
- Fruits and vegetables: Aim for color! Apple slices, baby carrots, cherry tomatoes, and grapes are easy to pack and easy to eat.
- Dairy or fortified alternatives: String cheese, yogurt, or a small milk carton provide important calcium and vitamin D.
The AAP also recommends water or milk as the go-to beverages. Avoid sugary drinks like soda or juice boxes, which can spike blood sugar and lead to energy crashes.
Snacks Matter, Too
Healthy snacks can help fill nutritional gaps and keep kids going between meals. Try packing:
- Trail mix (watch out for added sugars)
- Whole-grain crackers with cheese
- Sliced veggies with dip
- Fruit cups packed in water or 100% juice
Make It Kid-Friendly
The healthiest lunch won’t do any good if it ends up in the trash. Involve kids in the planning and packing process. Let them help choose fruits or pick out their own lunchbox. Familiar foods and some fun options (like shaped sandwiches or a note from home) can make lunchtime more enjoyable.
As the school year begins, a little planning can go a long way. Nutritious meals help set the tone for better learning, stronger bodies, and happier days. Start small, keep it simple, and build habits that last all year long.