This nutritionist-backed meal idea will take the guesswork out of packing school lunch

Houston – With the school year in full swing, many parents are on the lookout for nutritious and delicious meals that will keep their kids happy.

It may seem like a no-brainer to include meals with every food group incorporated in your child’s lunch but, when it comes to short lunch times, picky eaters, and the morning rush, it could be challenging. From a well-balanced meal to prepping over the weekend, our friend and diabetic nutritionist Mary Ellen Phipps of Milk & Honey Nutrition joined us with tips to keep lunchtime yummy and exciting.

First, think about what kids truly need in their daily lunches to receive all the nutrients to get them through the day. Fat and protein are key for making sure kids are fueled through the afternoon

1. Fruit and or veggies
2. More Whole grains
3. Fat
4. Protein
5. Less added sugar
6. Small treat

Next, put a system in place. Think about what makes sense for your family and have a chat with your kids about what they would like for lunch. How can you prep on the weekend for the week ahead and what can you prep the night and morning of?

1. Dry goods
2. PB& J sandwiches (wrap them in a paper towel to help absorb moisture) or bars
3. Beverages
4. Pre-packaged foods

On the topic of pre-packaged versus homemade food, it all comes down to what you have time for. As a Type 1 diabetic, Phipps provided a list of pre-packaged healthy snacks on her website.

For a lunchtime treat, she also recommends there 13 Healthy No-bake Lunchbox treats. These can easily be prepared ahead of time.

Great, you’ve nailed down a good start -- but, what about the siblings with age gaps? Phipps says preschool-aged children could get overwhelmed with large serving sizes. Stick to small servings of a lot of things. Keep in mind how long they have for lunch, if it’s not a long time, don’t include things that take them a while to chew. She also says that lunchtime at school may not be the best time to give them new foods to try. The same concept applies to kids in elementary school. Up the serving size and you’re good to go.

Meals including sandwiches, whole grains, quality snack bars, and protein bars are perfect for middle and high schoolers. Fat and protein are key during these growing years to keep them focused and fueled. Consider after-school snacks if they have athletics or other extracurricular activities

Phipps put Derrick and Tessa to the test, watch the player above to see them build their well-balanced bento box.

Don’t forget to connect with Mary Ellen on Instagram, TikTok, and her website.