Nutrition experts at Cook Children’s want parents to know that lunch in the school cafeteria presents unique challenges and opportunities for students to form healthy eating habits.

First, the challenges …. Foods that some kids don’t like or won’t try. Too little time to eat.  Vending machines. And famished kids and teens who skip lunch and go home so hungry they eat meal-sized snacks after school.

And the opportunities …. Appropriate portion size. Attractive options. Nourishment helps students concentrate in the classroom, power through PE, and hit their growth milestones.  

As the 2022-2023 academic year gets underway with new lunch routines, families are encouraged to have ongoing conversations with their children about what they’re eating or not eating. Best practices will incorporate vegetables, lean proteins and whole grains in every meal. Getting your child’s input on preferences can help make the most out of their lunch period.

“Look at the menu ahead of time and make a plan so that they’re being mindful about eating veggies and other healthful foods,” said Kathryn Wheeler, D.O. at Cook Children’s Pediatrics Clearfork. “Preparation will help empower the kids to make good choices.”

Lunch Line Options

The Journal of the Academy of Nutrition and Dietetics reported that youth between 2-18 years old get almost half of their daily calories from added sugars and solid fats in sodas, fruit drinks, desserts, pizza and whole milk. The National School Lunch Program sets limits on sodium, saturated fat and calories. Five components are included in school-served lunches:

1. Fruits (fresh, frozen, dried or canned in light syrup or juice)
2. Vegetables including dark green, red/orange, beans or peas (fresh, frozen or canned)
3. Grains  
4. Meat or meat alternatives such as beans
5. Low-fat milk

Registered dietitian Lauren Williams works in the Risk Evaluation to Achieve Cardiovascular Health (REACH) program, which serves children and teens with high cholesterol, lipids disorders, diabetes and obesity at the Cook Children’s Endocrine Clinic. Williams sometimes hears complaints about school lunch from her patients.

“They might only eat the fruit because they don't really like the main entree, or they might only eat the main entree because the vegetables are overcooked or unappealing,” she said. ‘They might only like one or two components out of the five that are served. And if they don’t supplement with something from home, they may be left hungry.”

Another concern is inadequate time to eat lunch, which forces children to eat so quickly that they don’t respond to the fullness cues sent from the stomach to the brain. In a hurry, they overeat.

“What they're being inherently taught by having 10 minutes to eat is ‘I have to eat this quickly because if I don't eat right now, I don't eat,’” Williams said. This may also lead to the habit of eating quickly at other meals. Or if their lunch break happens at 10:45 am, they might be hungry and overindulge in snacks later in the afternoon.   

Williams recommends that parents talk to their children about what they ate at school. Bonus points if this is a conversation had around the dinner table since family dinners are another important part of healthy eating. If they’re not liking what the cafeteria serves, then bring a lunch from home.

Packed Lunches

Consider making sandwiches, wraps, pasta or salads. Include a protein (such as turkey or ham, cheese, Greek yogurt, beans or nuts); a starch (beans or whole-grain bread or tortillas); and fruit and vegetables for fiber (carrots, celery sticks, bell peppers, apple slices).  Williams also suggests a side of hummus or a dip to keep things fun and entice kids to eat more vegetables.

“It doesn't have to be fancy,” she said. “It just has to fill their tummy with some nutrition to get them through the day.”

More back-to-school advice from the dietitian:

• Rely on familiar favorite foods. “If you know that your 8-year-old is perfectly fine with having carrots most days with lunch, then that's OK,” Williams said.
• Ask your child about anything that might make them apprehensive in the cafeteria environment, especially on a new campus. Normalize the discussion of their lunch routine. “Don't be too hard on your kids if they don't choose the broccoli or green beans. Find out why.”
• Keep a handy stash of nutritious foods for after-school snacks. Her top picks include peanut butter crackers, non-fat yogurt, cut-up veggies and low-fat cheese sticks. Keep in mind that snacks should bridge the gap until dinner and not be meal-sized portions.

“You can't always guarantee that a child is going to choose fruit over a cupcake or cookie, but having it there and accessible makes it a whole lot more likely,” she said.

At annual check-ups with her patients, Dr. Wheeler talks with children and families about the benefits that come from consuming the right foods. She emphasizes the role that nutrition can play in preventing diseases down the road, one small step at a time, such as eating less processed foods and more fresh produce.  

“We know that all those good habits they have in childhood lay the foundation for a healthy lifestyle as they grow up,” she said. “Parents can be such great models.”

Did you know that schools consider French fries and ketchup as vegetable servings in their cafeteria served lunches?! In just a few minutes in the evenings, you can prepare a more nutritious lunch for your kiddos.

You can prepare these meals even if you’re not sending your child off to school yet. Go ahead and get in the routine of lunch prep at night, and they can eat their “school lunch” during the noon break from virtual school. In fact, prepping lunch and snacks will limit the constant grazing we might have gotten into the bad habit of over the lockdown and summer.

 Here are my healthy takes on kid-friendly favorites.

Kids Meal Prep Ideas for school lunches:

1.“Pizza Lunchables”: 1 or 2 Wheat English muffin halves, with side of low salt pizza sauce (make your own real quick with low or no salt tomato sauce seasoned with pepper and oregano), shredded mozzarella, and turkey pepperonis. Side Veggie: sliced bell peppers. Side Fruit: fresh mandarin orange

2.“Lunchables”: Handful (approx. 12) of wheat or veggie crackers, 3 slices of low salt, no preservative deli turkey or ham cut in quarters, 3 slices of low fat cheese cut in quarters. Side Veggie: celery sticks with hummus or ranch dip. Side Fruit: No sugar added fruit cup

3.Roll Ups: Corn or wheat tortilla with sliced cheese or spreadable cheese (such as laughing cow) and low salt no preservative deli meat. Can add spinach and/or smashed avocado as well. Slice in 6 equal pieces to have cute pinwheels. Side Veggie: carrots and dip. Side Fruit: grapes

4.Egg muffins:

Recipe: 1 cup Bisquick

• 1 lb cooked turkey sausage or ground turkey
• 4 eggs, beaten
• 1 cup shredded cheddar cheese
• *Optional: 1 cup chopped veggies such as peppers and mushrooms
• Mix all ingredients and split between 12 servings in a muffin tin. Bake at 350 degrees for 20mins
•  Side Veggie: cucumber slices and cherry tomatoes. Side Fruit: berries

5. Pasta salad: Cooked whole wheat or veggie pasta with chopped grilled chicken and vegetables such as tomatoes, zucchini, and spinach. Add a little dressing to the pasta salad such as pesto or Italian dressing. Side Fruit: apple slices.

6. Quesadillas: Corn or wheat tortillas with bean & cheese or chicken & cheese. Side Veggie: broccoli and dip. Side Fruit: mango or peach slices

7.”Chicken Nuggets”:

• Recipe: Cut 1 lb chicken breasts into strips or large chunks.
• Coat in flour mixture: 1 cup or more whole wheat or oat flour mixed with ¼ cup ground flax seeds, ½ tsp salt & pepper, 1 tsp garlic powder, and 1 tsp paprika. Now dredge coated chicken in beaten eggs, and then again coat with flour mixture.
• Bake or air fry until cooked through. (Double recipe to make for dinner, then to have leftovers for next day’s lunches.)
• Side Veggie: veggie chips or sticks. Side Fruit: fruit & veggie squeeze pouch

8. Meatballs:

• Recipe: 1 lb ground beef or turkey
• ½ can pureed pumpkin
• 2 slices wheat bread, torn apart in small pieces
• ¼ cup flax seeds
• 1 egg
• ½ tsp each salt & pepper
• 1 tsp garlic powder
• 2 tbsp low sugar ketchup
• Mix all ingredient until well combined. Make 1-2 inch balls and place on greased sheet pan. Bake 15-20mins at 350 degrees until cooked through. Can serve with ketchup or bbq sauce. (Double recipe to make for dinner, then have leftovers for lunch next day.)
• Side Veggie: Cauliflower and hummus or ranch. Side Fruit: pineapple
• Extra additions to above lunch ideas, 1 per day: small individual cookie packs, all natural fruit twists (actual fruit instead of packs of fruit snacks), granola bar, fruit & nut bar such as LaraBar, ¼ cup trail mix, ½ cup honey wheat pretzels.
• No juice, soda or sports drinks; instead have water or 2% milk.

I hope you enjoy!