Back to School: What’s for Lunch?

I love my daughter’s teachers. The other morning, as Noemi and I were packing her lunch for school, she gently stayed my hand and asked, “Is a quesadilla grow food?”

“What’s that?” I asked, not sure what she meant.

She looked at me with her I’ll-be-patient-with-you-because-I-love-you-Mama look and said, “Miss Emma says we have to eat our grow food first.”

Back to School: What's for Lunch?

And then it dawned on me.

We’ve all encountered it; we pack a nice healthy sandwich and apple slices and a bag of Goldfish crackers. At school, that translates into goldfish first, then a couple bites of the sandwich … and then they run out of steam before the apple sees the light of day.

So, as Noemi explained it, Miss Emma set a rule that the kids have to eat their “grow food”–the healthy stuff–first.

Brilliant, that Miss Emma.

It has become a practice we use at our table too and has opened up a new door for me to talk with Noemi about the basics of sound nutrition as we pack her lunch. I’ll even admit to a certain amount of parental pride on the days I can report to Noemi that all the foods in her lunch box are grow foods.

Anatomy of a Lunchbox

So what makes something a grow food? Here are four things to look for:

  • Healthy fats. Kids, like adults, need healthy fats. Omega-3 fatty acids are particularly important at early ages for neurological development and brain function. Foods like walnuts and flaked wild-caught salmon are great sources of omega-3s, and avocado and olive oil are full of heart-healthy monounsaturated fat. Fats also add flavor and mouth feel to food … important for picky eaters.
  • Whole grains. Breads, crackers and pasta made from refined wheat flour  can cause blood sugar levels to spike (and, in response, insulin and adrenaline levels) because our bodies absorb it so quickly. That energy spike also leads to a midafternoon slump that makes hard for kids to concentrate in the classroom. But pasta made from whole grain uses all three parts—endosperm, germ and bran—to provide protein, micronutrients and fiber in a much healthier package for sustained energy throughout the day. It might take a period of turned-up noses, but kids’ palates can adapt. Look for whole grain breads and crackers with a fine crumb to make the transition easier. And remember, corn chips and corn tortillas count too!
  • Smart proteins. Proteins are a natural for kids … they’re the body’s building blocks, after all. Lean lunch meats like turkey and ham are alright, but think outside the deli too. Edamame and hummus (even better, the hummus-like edamame dip below) are fun foods that transport beautifully. Quinoa salad, beans and lentils also make great lunches for kids and grown-ups alike.
  • Whole foods. Any kind of whole vegetable or fruit (whole meaning not processed; you can cut it up) is a welcome lunch-box grow food. Cherry tomatoes are great at this time of year, and we mix up the fruit depending on what’s in season.

Sure, you’ll have other elements in your kids’ lunch box too—cheese sticks, pretzels, an occasional sweet. The idea is, though, to load in as many grow foods in as many different guises as possible, and then encourage your kids to feel good about eating them … first.

Share The Love!

NOURISH-EVOLUTION-recipe-download-img

Lorem ipsum dolor

Consectetur Adipiscing Elit, Sed Do Eiusmod Tempor Incididunt Ut Labore Et Dolore Magna Aliqua.

Hey there ... I'm Lia Huber

Hey there ... I'm Lia Huber

My mission is to inspire and equip you to live a richer life through real food by becoming a more competent, confident home cook.


I’m the author of Nourished: A Memoir of Food, Faith, and Enduring Love, founder and CEO of Nourish Evolution, and the creator of Cook the Seasons, Home Cooking School, and the Real Food Reset, and I empower intentional women to cook in a way that brings them (and their families) joy, health, and ease.

Making the shift from processed food to real food doesn’t happen overnight. It’s an evolution that occurs over time, with effort, intention, and belief. And it will change the course of your life. Are you ready to take the first step? I’m so glad you’re here … and I’m honored to be with you on the journey to becoming nourished!

How to Plan, Prep, and Cook Easy (Nourishing) Weeknight Meals

3 steps to making simple, nourishing meals possible night after night so you spend less, enjoy more, and have time and energy to live a richer, more delicious life!

YOU MIGHT ALSO LIKE:

Arugula Pesto

Arugula has a spicy bite, and makes a delicious pesto. Whether you’re getting wild rocket from the farmers’ market or a bag of pre-washed arugula from the grocery store, this pesto is a quick and tasty one to whip up on the fly.

Read More

Watermelon and Arugula Salad with Feta

We love how the peppery greens, briny olives, toasted nuts and creamy cheese contrast with the sweet melon. To make these even easier, as leftover grilled melon sits in the fridge, it releases delicious juice that provides the “dressing” to lightly coat the greens. This is great with our Grilled Garlic Bread.

Read More

Squash & Cheddar Tacos

Aside from being a simple, tasty lunch or dinner, these little tacos are pretty little things too. Also feel free to tuck any other leftovers in there you like.

Read More

Privacy Policy

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Proin vel ullamcorper nisl. Praesent tincidunt nibh sit amet sagittis porttitor. Class aptent taciti sociosqu ad litora torquent per conubia nostra, per inceptos himenaeos. Maecenas euismod ullamcorper libero, quis sollicitudin metus ullamcorper et. Curabitur elementum tincidunt fringilla. Vestibulum a ligula vitae dui rutrum consectetur non nec quam. Aliquam gravida ornare erat, sit amet lobortis massa sagittis pellentesque. Sed dapibus sed est nec blandit. Curabitur tellus felis, porttitor et odio nec, elementum aliquam sem. Nam ut dui enim. Nullam ac ornare odio. Nullam pulvinar purus porttitor dolor gravida lobortis.

Ut pulvinar pulvinar neque ut euismod. In tempor placerat risus, ut tempus eros congue vel. Ut venenatis ultricies magna, porta hendrerit dolor posuere ut. In sit amet tempor ante, eget lacinia ipsum. Nunc in condimentum ex. Sed sit amet urna ultrices, euismod urna vitae, sollicitudin orci. Quisque non justo convallis, scelerisque nulla sit amet, tincidunt augue.