Want to know how to pack healthy lunches for kids?
Packing a healthy lunch doesn’t have to be expensive or time-consuming. With a little planning, and help from Second Harvest, you can create meals that are tasty, nutritious, and affordable.
Aim for variety! Bright fruits and vegetables like carrots, apples, and grapes make lunches more appealing and packed with nutrients.
Pack Smart with Nutrient-Dense Foods
When planning lunches, include a mix of foods that fuel your child’s body and mind.
- Protein: Add items like lean meat, eggs, beans, or nuts to help kids stay full.
- Fruits: Offer a variety of fresh, canned, frozen, or dried fruits. Look for options packed in their own juice instead of syrup to cut down on added sugar.
- Vegetables: Serve colorful veggies — fresh, frozen, or canned — and choose low-sodium options when possible.
- Grains: Pick whole grains such as brown rice, whole-wheat bread, or oatmeal for lasting energy.
- Dairy: Include low-fat milk, yogurt, or cheese for calcium and vitamin D. Fortified soy products are a great alternative.
The more veggies — and the greater the variety — the better. Mix colors and textures like crunchy carrots, sweet peppers, and leafy greens for extra nutrients. If your child isn’t a fan, start small. Add chopped veggies to pasta or tacos or serve them with a favorite dip. Keep offering them in different ways; it often takes a few tries before kids start to enjoy new flavors.
Healthy lunches don’t have to break the budget. Buy fruits and vegetables that are in season or frozen — they’re just as nutritious and often cheaper. Purchase pantry staples like rice, beans, and oats in bulk, and plan meals around what’s on sale. Reuse leftovers from dinner, and choose store-brand items when possible. Small savings each week add up fast.
When Healthy Lunches Are Hard to Afford
For many families, tips to save money aren’t enough. That’s where Second Harvest Food Bank of Middle Tennessee can help.
Our School Food Pantry Program provides monthly groceries to families right on campus — at more than 50 schools across our service area. At these pantries, you’ll find everything you need to pack healthy lunches for kids
Kids also receive nutritious meals through programs like Kids Cafe, At-Risk Afterschool Meals, and our BackPack program.
While these programs don’t provide lunches, they do offer meals and snacks outside of school hours. That helps fill the gap for families. Now parents can focus on how to pack healthy lunches for kids.
If you or someone you know needs help putting food on the table, visit SecondHarvestMidTN.org/Find-Food to locate a nearby pantry or meal program.
Together, we can make sure every child has what they need to thrive — in school and beyond.