A Healthier Lunchbox
We know: packing lunch for your kids can be a headache. You want to cater to their individual tastes while avoiding anything too sugary or unhealthy, while also making sure you maintain enough variety throughout the week so they don't get bored. And though including the occasional treat probably won't ruin an otherwise balanced diet, some foods still make poor lunchbox regulars. If you're deciding what to pack, leave these 20 choices out.
1. Candy Bars
As we said, including the occasional treat in your kid's lunch bag probably isn't going to ruin their entire diet, but still: the key word is occasional. When you do include one, nix the full-size options—they're heavy on added sugar and saturated fat. If you're going to pack candy, stick to mini versions.
2. Frosted Toaster Pastries
Pop-Tarts might be marketed as a breakfast food, but boy, do they contain plenty of added sugar without offering much protein or fiber to make up for it. It doesn't help, either, that kids often eat more than one. Packing them one wouldn't be enough, and they'll be back asking for more.
3. Gummy Fruit Snacks
Don't be fooled by the word "fruit" on the package—they make gummy snacks sound more nutritious than they really are. Even if there could be real fruit juice inside, many versions are essentially full of sugar, which cancels out the health claim, anyway.
Their sticky texture can also cling to teeth.
4. Potato Chips
A small handful of chips isn't too bad if you only pack it occasionally, but making them the centerpiece of lunch leaves a lot to be desired. Not only are they high in sodium, but they're also easy to eat in large amounts. Kids may also eat the chips while leaving everything else untouched.
5. Instant Ramen Cups
We get that instant noodles are convenient, but convenience comes with a price. Just take a look at the back label and you'll see how each small cup contains a considerable amount of sodium, especially when the entire seasoning packet is used! Plus, they're not a great choice if your child doesn't have access to boiling water or a microwave at school.
6. Giant Bakery Muffins
Homemade muffins might make a good lunchbox addition, but the sugary, oversized versions sold at bakeries and supermarkets? Those are basically dessert! Their large size can also crowd out other healthier picks that would make lunch more balanced and satisfying.
7. Donuts
There's nothing wrong with enjoying a donut once in a while, but that doesn't mean it's an ideal school-lunch staple. Remember: donuts aren't only deep-fried in a vat of oil, but they're also made primarily from refined flour, sugar, and added fat.
They can satisfy a craving, sure, but your child's hunger will only come right back.
8. Frosted Cupcakes
If muffins are off the list, so should cupcakes. Between the sweet base and decadent frosting, these treats can deliver a whopping amount of added sugar in a surprisingly small bite. Frosting also has a reputation for making everything messy!
9. Sugary Breakfast Cereal
Dry cereal can make a good snack, but that's dependent on which varieties you choose. Heavily sweetened ones (think Lucky Charms and Froot Loops) should be instant no-nos. Because handfuls disappear so easily, your child can eat quite a lot, too, without getting the satisfaction that comes from more filling foods.
10. Packaged Snack Cakes
Do Twinkies make a good lunchbox snack? We hope you immediately said no. Individually wrapped snack cakes certainly earn points for convenience, but you don't need us to tell you that they're incredibly unhealthy. The tiny serving size also means your child will likely ask for two, not just one.
11. Dessert-Style Yogurt
Yogurt can fit perfectly well into a child's diet, but we're thinking of versions that aren't packed with sugar. If you're thinking of giving your kid a parfait for lunch, think again. Once sweet toppings and syrups are mixed in, you're basically giving them dessert.
12. Pudding Cups
Pudding cups are easy to toss into a bag, which helps explain why they turn up in so many packed lunches.
Pay attention to their nutritional value, however, and you'll find that many varieties lean heavily on added sugar. It's best to treat them as an occasional side, not an everyday lunchbox item.
13. Fruit Cups Packed in Heavy Syrup
You might see fruit and instantly think of it as healthy. And yet, those fruit cups are loaded with—you guessed it—sugar, thanks in large part to the syrup they're soaked in. Before you include these in your kid's lunch bag, always double-check the label.
14. Frosted Granola Bars
Granola bars have a wholesome reputation, yet some versions are much closer to candy bars. If it says S'mores on the package, it's probably not the best choice for your kid's lunch or recess snack! Plus, a bar that's mostly sweetened grains won't keep your child full for very long.
15. Marshmallow Cereal Treats
As lightweight and portable as Rice Krispies snacks are, these cereal treats are held together with sugar, sugar, and more sugar. Homemade versions might be more suitable, but store-bought ones? Leave them on the shelf.
16. Cheese-Flavored Snack Crackers
Those little orange crackers are extremely easy to pour into a container, and they're also easy for your kids to overeat. And since many varieties are made from refined flour and a lot more sodium than you think, you're best keeping them away from your child's lunch.
17. Anything Containing Peanuts
If your kid doesn't have a peanut allergy, it can be easy to forget the number one rule in most schools: don't bring nuts to the classroom. That includes peanut butter sandwiches, peanut-filled granola bars, and peanut candies! Always, always check your child's school policy before packing anything made with peanuts.
18. Fast Food
Sometimes, you're just too lazy to cook. We get it! But picking up burgers, fries, and chicken nuggets isn't an ideal everyday habit. Not only are fast-food meals high in sodium, but they’re often portioned more generously than what a child needs. Once you give them McDonald's for lunch one time, they're bound to ask for it again, too.
19. Hard Candy and Lollipops
Gummies and candy bars are off the table, and that means hard candies are, too. Considering they stay in the mouth longer, that extended contact with the teeth isn't ideal. Unless you're keen on bringing your kid to the dentist more often, don't pack any candies in their lunchbox.
20. Extremely Spicy Foods
Children who enjoy spicy food might want it for lunch, but intensely seasoned snacks can be a poor choice. Very spicy chips, for example, may leave them dealing with mouth irritation, thirst, or digestive discomfort when they should be concentrating in class.
Plus, the spice can end up affecting other kids, too.
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