As parents, we all want the best for our kids—happy smiles and full bellies that help them grow and thrive. But let’s be honest: mornings are busy, kids can be picky, and sometimes packing a healthy school lunch box feels harder than it should.
Still, what we put into our children’s lunch boxes really does matter. I’ve noticed with my own kids that when they eat a balanced, home-packed lunch, they come home with more energy (and fewer meltdowns). Studies back this up, too: children who eat healthy meals are more focused in class, less tired, and retain more of what they learn.
However, the reality is that many children’s lunches are filled with added sugars, preservatives, and ultra-processed foods that undermine their well-being. A 2021 Nutrients article revealed that 92% of school breakfasts and 69% of school lunches were too high in added sugars. Clearly, there’s still a gap between what kids need and what they’re actually getting, which makes preparing a healthy school lunch at home even more important.
What I Try to Leave Out of the Lunchbox
Over time, I’ve learned a few things I don’t pack. First, a healthy school lunch for my kids means no soda, candy, or flavored milk.
A truly healthy school lunch should contain no ultra-processed foods. We should avoid:
Flavored milk
Highly processed foods
Fried foods
Trans fats
High fructose corn syrup
Refined sugars
Soda, candy, or chips
Foods with added antibiotics or hormones
Foods with preservatives, food colors, artificial additives, or flavor enhancers.
What Works for Us
Instead of focusing on what not to pack, I try to make it simple – stick to real food – protein, veggies, and fruit. I use natural, unprocessed, or minimally processed ingredients whenever possible.
My go to rules:
Cook from scratch whenever possible—it doesn’t have to be fancy. Cook a bit more for dinner and leave some leftovers for the kids’ school lunch boxes. Homemade meals allow you to control ingredients and avoid hidden sugars, fats, and preservatives.
Swap refined carbs. Reduce baked goods like muffins, cookies, and white bread and replace them with fresh vegetables, fruits, or simple grains.
Skip condiments. Many condiments are loaded with sugar, preservatives, and unhealthy fats. Use flavorings like olive oil, vinegar, herbs, or fresh berries for sweetness.
Make water the drink of choice. Skip sodas, fruit drinks, flavored waters, and sports drinks.
Read labels carefully. If you must buy packaged food, check nutrition panels and ingredient lists. Avoid items with added sugar, trans fats, MSG, artificial colors, or preservatives.
Avoid “sugar-free” traps. Products with artificial sweeteners (aspartame, sucralose, saccharin) or sugar alcohols (xylitol, sorbitol, erythritol) may cause digestive issues and have potential long-term health risks.
A Note on Safety for Lunch Box Packing
One thing I learned the hard way is that not all containers are safe for perishable food. Now I use an insulated thermos or stainless-steel food jar when I pack cooked meals, so I know they’ll stay hot (or cold) until lunch. A simple bento box is fine if it’s something like uncut fruit or crackers.
The best option for perishable lunch foods is stainless steel insulated thermos containers or food jars. They keep hot foods hot and cold foods safe for hours, are chemical-free, and naturally antibacterial.
BPA-free polypropylene bento boxes, silicone bags, or glass containers are safe for non-perishable foods (whole fruits or vegies, crackers, jerky). Avoid packing perishable items like cut fruit, dairy, eggs, or cooked meat unless you have proper refrigeration or insulation.
Avoid aluminum. Don’t cook, wrap, or store food in aluminum foil. Acidic foods (tomatoes, citrus, vinegar) can leach aluminum, which is linked to stomach issues and neurological concerns.
Avoid plastic bottles. Plastic leaches into water at 25°C (77°F). Instead, use stainless steel or glass bottles with silicone sleeves.
Food safety reminder: Bacteria such as E. coli and Salmonella multiply very quickly in the temperature “danger zone” — between 5°C (41°F) and 57°C (134°F). Within this range, bacteria can double in as little as 15–20 minutes, which is why perishable foods (like meat, dairy, eggs, and cut fruits or vegetables) should never be left at room temperature for more than two hours.
Why It Matters
At the end of the day, packing a healthy school lunch isn’t about being perfect—it’s about showing love in a way that fuels our kids for the day ahead. For me, a lunch cooked from scratch is a little daily reminder to my children:
I care about your health, your energy, and your happiness.