Nutritionist Moms Reveal What's in Their Kids' Lunch Boxes


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Yes, it’s that time of year once again. The summer is still in full bloom, but the school season is simply around the edge. Here, six nutritionist moms expose exactly what they pack in their children’ lunch boxes.

Ilaria St. Florian MS, RD, Clinical Dietitian Stamford Hospital:

Truth be informed, they are not as healthy as they can be, but if I packed exactly what they need to consume all the time, my kids probably would not eat that much of it. I strive for balance, here’s an example:

A sandwich (usually turkey and cheese on entire wheat with dab of light mayo and mustard), a high-fiber granola bar, fresh strawberries, individually covered cheese, mini raisin box, Buccaneer’s Booty white cheddar puffs, and bottle of water (never juice).


Elisa Zied, MS, RDN, CDN, author of Nourishment At Your Fingertips:

Applegate Ranches natural roasted turkey breast or chicken bust (3 slices approximately) on entire wheat bread or tortilla with a piece of American cheese and a minor mayo. I also include red or green grapes (or both) – about a cup’s worth or cantaloupe. For drinks I pack a bottle of water and occasionally an apple juice box.

As a treat – for my younger son, Nilla Wafers (possibly 10) or wheat thins (10 or so) or gold fish crackers (a little baggie). For my older son, 2 Oreos or chocolate chip cookies and/or one 100-calorie bag SkinnyPop popcorn.


Janice Newell Bissex, MS, RD from, author of No Whine with Supper: 150 Healthy, Kid-Tested Recipes from The Meal Transformation Moms:

A turkey and cheese sandwich with lettuce and mustard on entire wheat bread, small bag of child carrots, treat bag of Sun Chips, bunch of grapes, and a Peanut Butter Power Cookie from my book, in addition to two water bottles. Or, my ‘A-Plus Pasta Salad’ (whole wheat mix pasta with Italian dressing, red bell pepper, chicken, and feta cheese), strawberries, and a homemade granola bar, along with water.
Estela Schnelle, RD, founder of Weekly Bite, a lifestyle blog focused around meals:

For college lunches, a big favorite is sunflower seed butter and sliced banana sandwich on whole wheat. The majority of colleges are peanut complimentary, or nut free, so I stay away from peanut butter. I likewise include an assortment of snap greens, baby carrots, mini cucumbers, hummus, mini bell peppers, and string or Child Bel cheese. For fruit I enjoy apple pieces, spritzed with lemon juice, and whatever fruit’s in period. For a treat my children love my Brown Rice Crispy Balls. They’re a huge hit with my girls!


Christen Cupples Cooper, MS, RD, doctoral prospect in nutrition education, Educators University, Columbia University:

I’ve one fussy eater and one semi-picky eater. Packing lunches is always challenging. A recyclable canteen filled with ice water (children don’t constantly stay well hydrated). A box of Vanilla Horizon Organic Milk, a cheese round, one medium orange or apple, one serving of entire grain crackers, pretzels or rice cakes, and 1/2 cup of carrot and celery sticks. I try to likewise include about 2 tbs. of hummus, even if it does not get consumed. I feel like if something is packed often enough, 1) it’ll at some point get eaten, and 2) it sets a good example of something that complete a healthy meal. I generally also consist of 2 full sheets of graham crackers and an additional milk box, too, if it’s a long day they require a snack as well as lunch.

Kit Broihier, MS, RD, LD, food and nourishment writer and owner of NutriComm Inc.:

My little girl likes wraps, so I’ve the tendency to offer the ingredients for her to produce her own wrap. Usually this implies several slices of roasted deli turkey bust, a couple of leaves of romaine lettuce and sliced tomato wrapped in a medium-sized multigrain tortilla. I’ll likewise include frozen grapes (fill a snack-size baggie with washed grapes and freeze overnight) to assist keep every little thing chillier – plus she loves grapes. Additional veggies like sliced cucumbers or child carrots go in a snack baggie. Then we include a single-serve low-fat pudding cup or a KIND granola bar (basically any type – we like them all at our house) particularly if she’s field hockey practice after institution. And she always buys skim milk at school at lunch.