Between school, after-school activities and busy family schedules, packing meals every day can feel like one more thing on an already long to-do list. The good news is that healthy meals don’t have to be complicated. Whether your child chooses a school lunch or brings one from home, a few simple habits can help support balanced nutrition.
We’re grateful to Prisma Health and Lisa Money, RDN, with Apex Athletic Performance, for sharing these tips for making nutritious choices easier for busy families.
Build a Balanced Meal
One simple way to think about a child’s meal is to include a variety of foods that provide important nutrients.
Add fruits and vegetables. Fruits and vegetables provide vitamins and fiber and can be an easy addition to any lunch or snack. Try apple slices, baby carrots, watermelon, pineapple, cherry tomatoes or whatever fresh options your child enjoys.
Include healthy sources of fat. Children need some fat as part of a balanced diet. Nuts, nut butters, yogurt and other nutritious options can help provide healthy fats and keep kids feeling satisfied. Foods such as chips and cured meats can still be enjoyed, but are better as occasional choices.
Choose whole grains when possible. Whole-grain bread, wraps, pasta, crackers and brown rice can provide more fiber and nutrients than refined-grain options. Try a whole-wheat wrap with your child’s favorite protein, cheese and vegetables, or turn it into fun pinwheels.
Don’t forget drinks. Water is a simple everyday choice for staying hydrated. Milk and other nutrient-rich foods, such as cheese and yogurt, can also contribute important nutrients. Consider choosing water instead of sugary drinks like soda and juice drinks.
Keep It Interesting
Variety can make healthy eating more exciting. If your child is getting bored with the same lunch every day, let them help choose what goes in their lunchbox. Try hummus or guacamole with vegetables, soup with sandwich sticks or a pasta salad with their favorite ingredients.
At TCMU, we know that children learn through hands-on experiences, and mealtimes can be another opportunity to let them explore. Giving kids choices and involving them in preparing meals can make trying new foods feel more fun.
Content adapted and shared with permission from Prisma Health and Lisa Money, RDN. Original article: “Can you make a daily meal as healthy as school lunches?” last updated August 22, 2025.
