Nourishing lunch and snacks for a healthy school year

Welcome to “Ask the Expert,” a UTHealth Houston newsroom series where our leading physicians examine pressing health challenges. In this edition, we address healthy lunch and snack ideas as kids head back to school. 

New beginnings, like the start of a new school year, offer a fresh opportunity to establish healthy habits. Here are a few tips to start the year on a nutritious note with flavorful, nourishing lunches and snacks. 

Creating a balanced lunch 

A balanced lunch for school-age kids will look very similar to a general healthy diet, focusing on fruits, vegetables, whole grains, protein, and foods rich in calcium and vitamin D. Generally, balanced portions for a lunch would be one-half a plate of produce, one-fourth a plate of whole grain, and one-fourth a plate of protein. 

Variety is key to helping kids get all the nutrients they need to grow and learn. Including produce of all colors of the rainbow throughout the week can be a fun way to encourage this, as different-colored fruits and vegetables tend to provide different vitamins, minerals, and antioxidants.

Healthy snack ideas  

A balanced snack combines a carbohydrate source with a protein or healthy fat source. A nourishing carbohydrate would be something like apple slices, mandarin oranges, or whole-grain crackers. A nourishing protein or healthy fat could be nut or seed butter, cheese sticks or cubes, or a bean or yogurt-based dip. This combination will give kids a steady stream of long-lasting energy versus the spike and crash of energy we see from highly refined snack foods.

On busy weeknights, snacks made ahead of time and kept in the freezer for emergencies are lifesavers. Weeknights can get busy—snacks made ahead of time and kept in the freezer for emergencies can save the day.

 Examples include:

• Chocolate chip zucchini muffins made with whole-wheat flour, dark chocolate chips, and shredded zucchini for extra nutrition.
• Energy bites, which can be made by combining dried fruit, oats, and nut or seed butter in a food processor, forming bite-sized pieces, and placing the pieces on a sheet pan or plate to freeze. Once frozen, these can be stored long-term in an airtight bag or container. 
• Carrots with hummus or apple slices with cheese.

Simple ways to make planning easier 

Thinking through what to feed your family every day can certainly feel overwhelming. Here are some tips to try:

• Work from a structure. Plan meals that include one or two fruits and vegetables, one whole grain, and one protein option. 
• Reduce decision fatigue by incorporating themed days, like taco Tuesdays or meatless Mondays, shopping the seasonal produce, or making a list with your child’s favorite options and choosing from that list.
• Establish some go-to options using pantry or freezer items that you always have in stock for those extra-busy weeks.

Get the kids involved 

Research shows that when kids play a role in choosing or preparing their food, they are more likely to eat and enjoy that food. Involving kids in the kitchen early and often can expand their palate, build critical life skills, and improve their diet quality. To include kids in lunch preparation, let them choose their fruit or vegetable, wash the produce, or pack their food in a container. 

Remember, food can only be nutritious if it’s eaten. Get curious with your child to understand their preferences, and don’t be afraid to experiment! 

Something as simple as how a fruit or vegetable is cut, cooked, or served can completely change the eating experience. If your child says they don’t like a certain food, try preparing it a different way or pairing it with a dip or sauce they already love. 

It’s a parent’s job to offer a variety of nutritious foods, but ultimately it is the child’s job to decide whether and how much to eat. Making mealtimes low pressure can foster a positive relationship with food that lasts a lifetime.

By Diana Guevara, MPH, registered dietician and nutritionist supervisor with UTHealth Houston School of Public Health. All quotes should be attributed to her. 

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