Food companies sell a lot of pre-packaged lunches wrapped in bright colors, new flavors or other ways to get kids’ attention. In fact, the company behind Lunchables used some of the same research and marketing strategies that boosted tobacco companies’ sales of cigarettes.
The food companies’ goal is keeping kids hooked on their products – not keeping them healthy.
While they’re appealing to parents stretched for time, these pre-packaged lunches are often highly processed. They can contain dozens of ingredients, including food chemicals with potential health harms, and don’t necessarily provide the nutrition kids need.
The good news: You don’t need much extra time in your morning routine to pack something better.
What does a less-processed school lunch actually look like?
Here are five less-processed lunches that you or your kids can build in minutes.
Crackers and cheese (2 minutes)
- Whole grain crackers like Triscuits
- Cheese
- Roasted seeds (sunflower, pumpkin)
- Clementine
- Cucumber
Hummus and pita (2 minutes)
- Hummus
- Whole grain pita
- Cheese
- Carrots
- Apple
Peanut butter pita (3 minutes)
- Whole grain pita
- Nut butter (sunflower, peanut*)
- Banana
- Popcorn
- Cucumber
* Make sure to check your school’s nut policy.
Tuna plate (4 minutes)
- Whole grain cracker such as Triscuits
- Canned tuna
- Cheese
- Carrots
- Applesauce
Chips and salsa (4 minutes)
- Whole grain chips
- Salsa
- Black beans
- Cheese
- Pear
These combinations are all flexible. Swap in whatever fruits, vegetables or sides – like popcorn, nuts or seeds – you already have on hand. Add a dip or sauce if that encourages your kid to eat healthier food.
And remember that not every single meal has to be perfectly balanced. What matters most is what your kid eats over the course of the day or week, not a single lunchbox.
Other ideas to try
Beans can be a major value-add. They’re affordable, high in protein and fiber, and ready to use straight from the can. Add some chickpeas to a hummus and pita plate, or black beans to chips and salsa, for a nutrition boost.
If your kid likes leftovers, you can also keep things simple and cook one batch of whole grain pasta or rice for the week. Add your choice of vegetables and protein – like cherry tomatoes and cheese cubes in a pasta salad, or frozen edamame in brown rice – to make it a meal. This is also a great place to add some chicken or other meat from last night’s dinner.
If lunch doesn’t feel complete without something sweet, a piece of dried fruit or a handful of chocolate chips makes an affordable treat with far fewer additives than most packaged candy or fruit snacks.
When in doubt, check EWG’s Food Scores for more information on food ingredients, processing and nutrition. Use EWG’s Healthy Living™ app to scan products right on grocery store shelves.
A few foods worth skipping – try these instead
Here are some old favorites that don’t stack up when it comes to nutrition – and what to consider as alternatives.
Processed meat. There’s a reason deli sandwiches didn’t make the cut for less-processed lunches. Despite their popularity, particularly for lunches, processed deli meats like turkey, ham, salami and roast beef have been strongly linked to cancer.
Cheese, beans, hard boiled eggs, plain yogurt, nuts and seeds all deliver protein without that potential health risk.
Enriched bread. Many kids and adults alike eat a lot of bread, crackers and snacks made with enriched flour, which don’t offer much in the way of real nutrition. It can be hard to find a whole-grain bread without all the additives, despite how many options seem to be available.
Whole grain pitas and woven wheat crackers tend to be easier to track down and contain some healthy fiber.
Less-processed pantry staples
Keeping a few of these foods on hand can help you pack school lunches and snacks in a pinch.
Produce
- Apples
- Bananas
- Carrots
- Cucumbers
- Pears
Dairy, eggs and refrigerated
- Cheese. Avoid orange powders, sprays and spreads; sticks and bricks are better choices
- Eggs. Use EWG’s meat and dairy label decoder to see what the certifications actually mean
- Hummus. Look for these five ingredients – chickpeas, tahini, salt, oil and lemon juice – plus seasonings like garlic.
- Yogurt. Choose yogurt free of added colors, flavors and sweeteners (including added sugar and artificial sweeteners)
Canned goods
- Black beans. The label should list beans only, or can include some salt
- Chickpeas. The label should say chickpeas (or garbanzo beans) only, and may include some salt
- Salsa. Look for just vegetables, herbs and spices you might use at home
Snacks and pantry
- Applesauce. Skip any added colors, flavors, and sweeteners (including added sugar and artificial sweeteners)
- Chocolate chips. For a sweet treat, look for cocoa butter and five or fewer ingredients total
- Dried fruit. For a sweet treat, stick to just the fruit without added sugar
- Nut butter. Just nuts or seeds with salt – avoid added sugar and hydrogenated oils
- Popcorn. A short ingredient list is the goal: popcorn, and maybe a little oil and salt
- Roasted nuts or seeds. Nuts or seeds and a little salt is all you need
- Whole grain crackers. Look for woven wheat: whole grains and salt, nothing more
- Whole grain chips. Like whole grain corn with some oil and salt, the shorter the ingredient list, the better
Breads and bakery
- Whole grain pita. Look for whole grains and five or fewer ingredients total
