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Helping Kids Eat Healthier Lunches

August 13, 2025

Back to School: Helping Kids Eat Healthier Lunches

As backpacks are packed and schedules get busier, parents and caregivers face a familiar challenge—making sure kids eat nutritious lunches. Vegetables are especially important for growing bodies and brains, yet they can be a tough sell for picky eaters. With a little creativity and planning, you can boost the veggie factor in your child’s lunch—whether it’s packed from home or chosen in the school cafeteria. We’ve partnered with Dartmouth Health Children’s on this important topic. Take a look at their Tiny Tips video below for helpful suggestions on how to encourage kids to eat more vegetables.

Top 10 Ways to Get Kids to Eat More Vegetables

1. Pair veggies with a favorite dip: Hummus, ranch, or yogurt-based dips make veggies more appealing.
2. Add them to sandwiches and wraps: Lettuce, cucumbers, spinach, or shredded carrots add crunch and color.
3. Make it fun: Use cookie cutters to turn vegetables into playful shapes.
4. Sneak them into sauces: Puree veggies into pasta sauce, soups, or chili.
5. Offer variety: Rotate colors and textures to keep things interesting.
6. Serve them bite-sized: Baby carrots, grape tomatoes, and snap peas are easy to munch.
7. Mix with fruit: Add orange slices to spinach or berries to a salad for a sweet twist.
8. Get kids involved: Let them help pick and pack their vegetables.
9. Try veggie "chips": Bake thin slices of sweet potato, zucchini, or kale.
10. Lead by example: When they see you eating veggies, they’re more likely to try them.

Time-Saving Lunch Packing Tips

• Prep ahead: Wash, chop, and portion veggies for the week so they’re ready to grab and go.
• Use bento boxes: Keeps foods organized and reduces the need for packaging.
• Batch cook: Roast a tray of veggies on Sunday to use in lunches all week.
• Double-duty dinners: Save extra cooked vegetables from dinner for the next day’s lunch.

If Your Child Eats Lunch at School

Many schools offer fresh vegetable and fruit options daily. Encourage your child to take at least one veggie and one fruit with their meal. Talk through the school menu together so they know how to spot healthier choices—such as swapping fries for a salad or adding a side of steamed veggies.

With some preparation, creativity, and encouragement, back-to-school lunches can be nutritious, delicious, and veggie-packed—helping your child stay energized, focused, and ready to learn.