Tips for packing a healthy lunch

Pack a well-balanced meal with lots of nutrients to keep your child going throughout the day. Incorporate all food groups including fruits and vegetables, protein, dairy and whole grain foods for fibre. Some other healthy choices include:

  • Balanced snacks that include both protein and carbohydrates
  • Whole grains
  • Whole fruits instead of fruit leather or gummy fruit snacks that can stick to the teeth
  • Milk or 100% fruit juice in small portions during meals over sugary pops or sports drinks. Encourage your child to drink water throughout the day.

Smile-friendly snacks

Pack a couple of these snacks with a healthy sandwich or leftovers for a tooth-friendly lunch!

  • Cheese cubes
  • Cut-up or whole fruits like apples, bananas or oranges
  • Ready-to-eat veggies like cut-up carrots and cucumbers, snap peas and peppers
  • Single servings of milk or 100% fruit juice
  • Yogurt (choose yogurt with less than 15 grams of carbohydrate per serving)
  • Nuts* or trail mix
  • Raw veggies with hummus or yogurt based dips
  • Whole grain crackers or mini-pitas
  • Hard-boiled eggs (they keep for one week in the fridge with their shells on)
  • Popcorn with a few nuts* mixed in
  • Cottage cheese and fruit

*Always check with your child's school for allergy restrictions

Additional Resources

Oral Health Risks for Teens
Lunch Wraps for Kids - Healthy Families BC
Canada's Food Guide - Health Canada
Fed up with Lunch