Lunchtime for schoolchildren is more than a meal. It’s an opportunity for social engagement, a break from classroom structure, and a way to refuel active minds and bodies. 

While you can’t restrain a child from swapping their organic apple slices for a bag of M&Ms, there’s a lot you can do to prepare healthy lunches that taste and look delicious. We asked Carlie Kamnik, Chestnut Hill Hospital dietitian, to show us how it's done.

“The focus has to be on the quality of the food and balance. Every lunch should include calcium, protein, fiber or whole wheat and a fruit,” said Kamnik. “The calcium can be string cheese or yogurt with less than 10 grams of sugar. For protein, try a turkey and cheese whole wheat roll-up.” 

When it comes to deli meats, Kamnik recommends low-sodium turkey or lean turkey breast, and turkey pepperoni is a better choice than pork pepperoni. Make sure to read nutrition labels to avoid too much sugar or saturated fats.

“I have a son who is almost four and a picky eater,” she said. “He doesn’t like vegetables and fruits yet, so, for his daycare lunches I buy chicken nuggets with veggies mixed into the crust. While whole fruits are best, I buy fruit packets containing cut-up fruit packed in water with less than three or four grams of sugar.” Another way she introduces vegetables to her son is to include a small container of guacamole and tortilla chips.

Kamnik understands that it’s hard some mornings to come up with a healthy lunch your child will eat, but, fortunately, the food industry has gotten creative and come up with solutions. For instance, there are veggie chips which are a better option than regular potato chips. And don’t forget those mini containers of applesauce and pudding. Just keep an eye on the sugar content.

For finicky eaters, Kamnik says the goal is to periodically reintroduce the healthy foods you would like your child to try. “Trying to control what your kids choose isn’t the way to go,” she said. “Instead, take your children to the supermarket with you and engage them in conversation about making healthy choices.”

If you are concerned about your young child’s weight, Kamnik urges parents to consult with a pediatric dietitian at Children’s Hospital. “We only have adult dietitians at Chestnut Hill Hospital,” she explained. If, however, you have a teenager with eating issues, Kamnik recommends they see a psychologist because, at that age, they may be overly concerned with how they look, how their peers see them, and social media.

According to Kamnik, parents should involve their children in lunch preparation as soon they show interest. “My son loves to help make his lunch,” she said. “Articles say to wait until third grade, but it’s never too soon to help them understand the choices and to have a balanced relationship with food.

“Your eating behaviors will reflect on your kids. When you have children, you have little eyes on you all the time. They know if Mom eats a healthy breakfast,” said Kamnik. “I take my son to the supermarket and we try to talk about healthy choices. At his age, everything is about becoming strong, big and brave and turning into Spider-Man!” 

Which is the perfect segue way into choosing a lunchbox. Kamnik likes bento boxes. “They help to check off the four food groups that comprise a healthy lunch – calcium, protein, fiber or whole grain, fruit - and it gives kids a visual sense of balance. 

But does it have Spider-Man? For that, we checked out the lunch box offerings on the Avenue. Face it, for most kids, having a cool lunch box or bag is more important than what’s inside it. Just try convincing a six-year-old who has their heart set on a superhero lunch box that a bento box is a better choice. While kids focus on the design, parents tend to be more concerned with a lunch box’s ability to be easy to wash and keep food cool. 

Kitchen Kapers, 8530 Germantown Ave., offers a variety of neoprene Built Bags that keep food chilled for up to four hours. These trendy lightweight bags, which are popular with teens, come in floral, tie-dye and geometric designs and are PVC, BPA, latex and vinyl free. They are stain-resistant and clean up fast. Kitchen Kapers sales associate Doreen Greenberg also recommends Stasher Reusable Sandwich Bags and Oxo Divided Containers.

Occasionette, 8521 Germantown Ave., carries Bagu-insulated, box-shaped lunchboxes made of recycled nylon with a recycled polyester interior and recycled BPA-free polyfill. They come in a variety of colors and patterns: floral, fruity, puffy clouds, stripes and solids. Mom or Dad may covet these too.  

Villavillekula, 8419 Germantown Ave., anticipates receiving their lunch box order any day now. Best suited to the pre-K set. Nesting House, the consignment shop at 542 Carpenter Lane in Mt. Airy, is where you’ll find a range of gently worn lunchboxes at below-market prices in neoprene, hard plastic and metal in kid-approved designs, including superheroes and princesses.