Healthy School Lunches Fuel Student Success

The way we think about school lunches has undergone a shift in recent years. Decades ago, the focus was more on calories; then it was on convenience foods. Today, there is much greater emphasis on nutrition and the recognition that students need to have the correct balance of proteins, whole-grain carbohydrates, fats, and fruits and vegetables in order to stay energized for the rest of the day.

While school lunches have improved due to federal nutrition standards, not all students buy lunch every day. For busy parents who want to provide quality lunches to their children, several nutritionists and dietitians weighed in.

First, the importance of a healthy lunch cannot be overemphasized.

Laura Ali

“A balanced lunch that includes lean protein, healthy fat and whole grains with some fruit and dairy will keep them full and provide sustainable energy, along with vitamins and minerals that will help children stay focused in class and energized throughout the afternoon,” said Laura Ali, MS, RD, LDN, a registered dietitian with a specialty in culinary nutrition; she previously was a dietitian at UPMC and local Pittsburgh food companies.

“There’s a lot of evidence that shows hungry kids cannot stay focused, so they are more impulsive with decision-making, whether that is behavior or on a test, but they do not learn or test the same way. When they can get a balanced lunch that is fulfilling and nourishing, they are able to focus and sustain energy through the rest of the day through after-school athletics,” said Molly Snyder, RDN, a registered dietitian and nutritionist as well as a former North Hills resident who has worked with the Pittsburgh Regional Food Service Directors organization.

Julia Kuczynski

Components of a balanced school lunch plate should be comprised of one-quarter protein, one-quarter whole grains, one-half a combination of fruits and vegetables, and dairy on the side as tolerated, noted Julia Kuczynski, RD, a dietitian with AHN Pediatric Institute and AHN Sports Medicine.

Fats are also important for growing children.

“For a typical kid, 25%-35% of their diet should be some sort of healthy fats like oils, nuts, seeds, avocados and eggs, which are important for long-lasting energy,” said Kuczynski.

All experts agreed that a healthy packed lunch can contain a snack or a treat, provided that kids also eat a fruit and vegetable. However, said Ali, “I do recommend including milk and water over sugar-sweetened beverages.”

Snyder agreed that snacks can be fine, but that children should not be consuming caffeine in any quantity. And certain sweet snacks, like fruit roll-ups, should be avoided.

“If they do have something with sugar, I also want them to have fiber and protein,” she said. “I absolutely believe all food can fit on the theory that if they have a little, they are less likely to secretly indulge another time.”

“I think snacks can be part of a well-balanced diet; we want to promote building a healthy relationship with food,” said Kuczynski.

One snack she highly recommends is trail mix, which can be bought or homemade with a variety of nuts, seeds, Chex cereal, even chocolate chips or dried fruit for a little extra sweetness.

It is also important to recognize that certain foods are not inherently unhealthy and are actually necessary for growing children.

“I think cheese often gets a bad rap for being too high in fat and calories. It’s a nutrient-dense food and provides protein, calcium and vitamin B12. Some types are also a good source of probiotics, which helps keep our GI tract healthy,” said Ali.

She continued, “Canned fruits and veggies are also on that list of things many people think they should avoid, when they can be quite healthy. Those items are picked fresh from the field, and most are packed within a few hours of harvest. This seals in most of their nutrients at their peak. The trick is to look for fruit packed in juice or water and veggies that are labeled low sodium or no salt added.”

There are certain foods or food categories that all experts wished made more frequent appearances in school lunches, with hummus at the top, as it is a healthy fat, is filling and is a perfect dip for fresh vegetables. Others are jerky sticks for protein, fruits, vegetables and yogurt, assuming lunch can be packed with a cold pack for food safety.

Mornings can be hectic, especially when everyone has to get out the door to school and work. For busy parents who pack lunches each day for young children, experts advise trying to meal prep the evening before and possibly even plan lunch for the whole week. Getting children involved in at least choosing their lunches, if not outright helping to pack lunch, is key to having them take ownership of their own meals and will likely lead to them finishing what is in their lunchboxes.

Kuczynski added that presentation can motivate kids to eat what is packed, such as cutting fruit or sandwiches into shapes, if time allows.

Snyder said that a healthy lunch option that is quick and easy to prepare is a pasta salad filled with vegetables.

“It has a little of everything. You can tailor this with leftover pasta or quinoa, add garbanzo beans, carrots, tomatoes, cucumbers and chicken.”

Another nutritious idea from Snyder that contains an ideal balance of the requisite lunchbox components is a mini bagel with hard-boiled egg, turkey-and-cheese roll-ups, and edamame and apple slices.

“Eating something is the most important. It does not need to be perfect every single day. Just do your best to provide food that they’ll eat, as you don’t want them to skip lunch,” said Kuczynski.

Dietitian-approved lunchbox recipe

Chocolate Date Energy Bites

Chocolate Date Energy Bites

“I love these little chocolate energy bites. They are easy to make, and pack up one or two in a resealable bag for a snack or after-lunch treat. The dates provide the sweetness, and walnuts and oats make them filling.”   — Laura Ali

Ingredients

1 cup walnuts, divided

1 cup old-fashioned oats

8 oz. dates

3 tbsp. unsweetened cocoa powder

1 tsp. vanilla extract

2 tbsp. orange juice

1 tsp. orange zest

Directions:

Place all ingredients except 1/2 cup of walnuts in the bowl of a food processor fitted with a chopping blade.

Pulse the ingredients until they are well blended and form a cohesive ball.

Form into 1-ounce balls using a 1-oz. scoop or a couple of spoons.

Finely chop the reserved 1/2 cup of walnuts and place on a tray or plate.

Roll each ball into the reserved chopped walnuts and place on a sheet pan lined with wax paper.

Let dry at room temperature for approximately 30 minutes. Store in an airtight container for four to five days, or wrap tightly and store in the freezer for two to three weeks.