Did you know that every lunch box you pack has the potential to help your children grow smarter—or not? “Because children’s brains are in rapid development, proper nutrition is important for kids to learn and to support their academic performance,” says Corcoran Downey, MS, RD, CNSC. “Choosing the right foods can improve a child’s cognitive function and focus. Maintaining concentration is increasingly important as they get older. And a nutrient-dense diet can also strengthen a child’s immune system.”

Nutrients like omega-3 fatty acids, iron and iodine are vital for cognitive development and can enhance learning and memory in children. On the flip side, vitamin and mineral deficiencies can negatively impact the release of dopamines, which are essential for the learning process. Not consuming enough of vitamins B and E or minerals such as iron, thiamine, iodine or zinc can inhibit the development of a teenager’s cognitive abilities and powers of mental concentration.

Here are the three top tips for crafting a healthy lunch box:

1. Pack a balanced school lunch. 

A healthy lunch box meal consists of a protein, some fat and carbohydrates along with fruits and vegetables—preferably one of each. Why are these macronutrients important? “Protein helps to support muscle growth and keeps a kid feeling fuller, longer,” Downey notes. “Fat is essential for a growing brain. And carbs also fuel the brain while the fiber in whole grains also help children to stay fuller, longer.”

For sandwiches, whole wheat bread is a smart choice of carbohydrate. Deli meats are a convenient option, and so is canned tuna. Here are some suggestions for healthful lunch box meals that check all the boxes in terms of flavor and nutrition.

  • Think chicken – A chicken sandwich with cheese and condiments, sliced cucumbers with Ranch dipping sauce, a snack-sized bag of pretzels and apple slices. With this meal plan, you pack a lean protein (chicken) and a fat (cheese) on bread, which may also include a fat if you use mayonnaise. The bread and pretzels serve as the carbohydrates, and cucumber and apple slices fulfill the fruit and vegetable requirement.
  • Think Greek – Greek yogurt with granola can be a delicious option for a main course lunch. Pair it with graham crackers, berries and carrot sticks with hummus, and you’ve hit your goals for including a carbohydrate (granola and graham crackers), protein (yogurt and hummus) and your fruit and vegetable options (berries and carrot sticks).
  • Think cheese – Cheese quesadillas are easy and delicious. Stuffing some sauteed peppers, mushrooms or onions into the quesadilla can up the meal’s vegetable quotient, while the cheese provides protein. The tortilla provides the carbohydrate. An individual serving of unsweetened applesauce and a banana can meet the quotient for fruits.

Some parents like to include a sweet or dessert in their child’s lunch box. This is fine as long as the above requirements are covered by the meal.

2. Choose beverages wisely.

“It is best to stay away from sugary sodas and drinks like Gatorade, as well as beverages that include caffeine, such as energy drinks,” Downey says. Water is the ideal drink, but it needn’t be boring. Consider flavoring carbonated water with cucumbers, mint or orange slices. She adds “Milk, including whole milk, can also be a good beverage option depending on your child’s age. Limit fruit juice to no more than 4 ounces per day.”

3. Pack lunches with your child.

In terms of putting lunch items together, giving your child options is important. This helps them take ownership of their meal and makes them likelier to finish it. Likewise, when grocery shopping, seek your child’s input on food selections. “The more they feel like they are part of the decision, the more likely they are to eat the balanced meals you prepare for them,” Downey advises. This is important because it teaches children early on how to make healthy food choices at every meal. In terms of what to use to pack school lunches, the classic lunch box still works and so do brown bags. Don’t forget to include an ice pack if you are including cold items such as milk, hummus or yogurt in your child’s lunch.

And while you are putting those lunch boxes together, don’t forget the importance of a healthy breakfast. According to the Centers for Disease Control (CDC), studies have shown that eating a nutritious morning meal is linked to improved cognitive function in kids, especially their memory, as well as reduced absenteeism and improved mood. Adequate hydration may also improve cognitive function in children and adolescents, which is important for learning. Here are some more sobering statistics from the CDC:

The consumption of sugar-sweetened beverages among children and adolescents accounts for 10% of total caloric intake.

  • The total fruit intake among children and adolescents does not meet recommendations.
  • Empty calories from added sugars and solid fats contribute to 40% of daily calories for children and adolescents aged 2–18 years, affecting the overall quality of their diets. Approximately half of these empty calories come from six sources: soda, fruit drinks, dairy desserts, grain desserts, pizza and whole milk. Most youth do not consume the recommended amount of total water.

Remember, children’s nutritional needs will change as they grow and age. For specific recommendations on your child’s requirements, always check with your pediatrician or seek a referral to a Registered Dietitian.

About Author

Corcoran Downey is a registered dietitian with over 10 years of experience and is currently practicing at Miller Children’s and Women’s Hospital in Long Beach. She helps patients and their families get the best nutrition possible. At home, she is packing lunches for a 2-year-old toddler and two teenagers.