Back to the Basics for the Perfect School Lunch

Every parent dreams of sending their children off to school with Instagram-worthy lunches this fall, with plenty of heart-shaped sandwiches and homemade dips for their fresh fruits and vegetables. It seems easy, right?

For most moms and dads, a few days into the school year you'll learn how your kids love of rectangular school pizza, and how the "eat-well" lessons you taught all summer just didn't take roots.

When it comes to picky-eating daughters and sons, sometimes the only healthy "eaten cold" food is peanut butter.

Solving the Equation of a Good School Lunch

Getting your child the best nutrition possible based on their preferences, even if that isn’t picture perfect, is priority.

Kids need the fuel for learning, playing and growing, so stick to the things they will actually eat. Scroll through Pinterest less, and instead, go back to the basics.

Make a list of foods they eat that hit the mark. They could include things like:

• Protein (4–6½ ounces per day): Rotisserie chicken with barbecue sauce, deli turkey, ham cubes, mozzarella cheese and pepperoni.
• Vegetables (1½ –3 cups per day): Cauliflower, broccoli, carrots, sugar snap peas (all with ranch of course) and fruit/vegetable pouches.
• Fruit (1–2 cups per day): Grapes, apple slices, pineapple, melon, berries, orange, banana, peach, pear, applesauce and raisins.
• Dairy (2½–3 cups per day): Milk and yogurt.
• Grains (2½–4 ounces per day): Whole-wheat crackers, breads or buns (but without lunch meat on it, of course) tortillas, tortilla chips, popcorn and granola bars.

Considering Other Choices For Kids’ Lunches

These other lunch ideas might be worth considering as choices for your children:

• Protein: Hard-boiled eggs, tuna, hummus or other spread, or pulled pork with barbecue sauce.
• Vegetables: Corn, peas, green beans, tomatoes, celery, peppers, cucumbers, pickled beets, lettuce or spinach.
• Fruit: Dried varieties, juices that are 100% fruit and gummies made with 100% fruit juice, too.
• Dairy: Soy products are alternatives to dairy products that are the most similar in terms of nutrition.
• Grains: Whole-wheat pasta or brown rice (if they are willing to eat it cold), quinoa and pretzels.

When you can find one item from each group that your child will eat, you're winning. Yet remember: it’s not the end of the world if you can’t find one. If you strike out, just include as much variety as possible. Having a list ready can make grocery shopping and packing so much easier.

Try the guidelines online at Choosemyplate.gov. You can enter your child’s age, gender and activity level and personalized plans for any child.