As more kids head back to school this month, parents are thinking about more than just pencils and notebooks. With temperatures soaring into the triple digits, packing safe, healthy lunches becomes just as important.
It is easy to fall into the habit of filling lunch boxes with convenient, processed foods. However, these choices often lack the protein and nutrients kids need for lasting energy.
“The biggest mistake parents make is packing lunches with too many processed foods and not enough protein,” experts warn. Processed snacks may save time, but they won’t fuel your child through the school day.
Instead of packaged snack packs, try leftovers or easy-to-assemble lunchbox options like:
- Turkey, ham or chicken wraps and sandwiches
- Cheese, crackers, a boiled egg and fresh fruit
- Leftover pasta with chicken or meatballs
- Mini quesadillas with beans and cheese (cut into wedges for easy eating)
- DIY lunchable-style boxes with rolled-up deli meats, cheese cubes, crackers and cherry tomatoes
- Rice bowls with grilled chicken, veggies and a small container of soy sauce
- Hummus with pita bread and sliced cucumbers or bell peppers
- Hard-boiled eggs with whole-grain toast fingers
- Yogurt parfaits layered with granola and berries (keep granola separate for crunch)
- Whole-wheat tortilla pinwheels with cream cheese and turkey or veggie filling
- Mini meatballs with a side of marinara for dipping
- Leftover roasted veggies and chicken skewers (deconstructed for smaller lunchboxes)
While kids may beg for crunchy snacks like Doritos, these ultra-processed foods are loaded with added sugars, unhealthy fats and additives that contribute to chronic diseases.
“Processed foods are loaded with added sugars, fats and other harmful ingredients that contribute to cancer and other chronic diseases,” said Dr. Neal Barnard, President of the Physicians Committee for Responsible Medicine.
Healthier crunchy swaps include:
- Celery sticks with nut butter or hummus
- Apple slices
- Plain popcorn
- Carrot sticks or baby carrots with ranch or hummus dip
- Bell pepper strips in a variety of colors for a sweet crunch
- Cucumber slices sprinkled with a pinch of salt or everything bagel seasoning
- Snap peas or snow peas
- Roasted chickpeas (seasoned for a crunchy, protein-packed snack)
- Air-fried sweet potato chips or baked veggie chips
- Whole grain rice cakes topped with almond butter or sunflower seed butter
- Grapes frozen overnight for a cool, refreshing crunch
- Cheese crisps or baked parmesan crisps
- Trail mix with nuts, seeds, and a few dark chocolate chips (be mindful of nut-free school policies)
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Plastic lunch boxes might seem convenient, but in the Texas sun, they can pose a hidden risk. Over time, plastics can break down and leak harmful chemicals like BPA and phthalates, which are linked to hormone disruption, asthma and cognitive harm.
“Studies indicate that excessive heat triggers feelings of anxiety, agitation, irritation and cognitive difficulties,” said Susan Albers, PsyD, psychologist with the Cleveland Clinic.
Experts recommend looking for lunch containers made of stainless steel, glass, silicone or safe plastics labeled 2, 4 or 5. Glass containers can also work depending on your child’s age and how carefully they handle their lunchbox.
In this heat, staying hydrated is essential not just for physical health but for learning and focus. Catherine Kruppa, a registered dietitian, says drinking water throughout the day can improve hydration, sleep, digestion and energy levels.
Skip sugary sodas and energy drinks, which can dehydrate kids even more. Instead, pack water, sparkling water or even milk to help them stay refreshed. If you are adding juice to the lunchbox, look for labels that say 100 percent fruit juice.
It is easy to fall into the habit of filling lunch boxes with convenient, processed foods. However, these choices often lack the protein and nutrients kids need for lasting energy.
“The biggest mistake parents make is packing lunches with too many processed foods and not enough protein,” experts warn. Processed snacks may save time, but they won’t fuel your child through the school day.
Instead of packaged snack packs, try leftovers or easy-to-assemble lunchbox options like:
- Turkey, ham or chicken wraps and sandwiches
- Cheese, crackers, a boiled egg and fresh fruit
- Leftover pasta with chicken or meatballs