Healthier Lunchbox Options

happy little girl eating an apple from her lunch box

The new school year is the perfect time to try some healthier options in your child’s lunch box – and yours, too.

Smarten up your sandwiches:

Consider these ways to add vegetables and fiber to your sandwich while cutting fat.

  • Choose whole-grain or pita bread.
  • Cook and slice lean turkey or chicken breasts - or use leftovers.
  • Choose low-fat versions of cheeses.
  • Top with mustard, relish, ketchup, or low-fat mayonnaise.
  • Add flavor and vitamins with roasted sweet peppers, lettuce, tomato, jalapeños, and olives.
  • Make a healthier PB&J using peanut or almond butter on whole-grain bread with banana slices or raisins.

Brighten up your salads:

Build a flavorful salad with nutritious, fresh ingredients.

  • Choose a variety of fresh, colorful vegetables at their peak flavor, like dark green kale, red bell peppers, orange carrots, and red onions.
  • Experiment with parsley, garlic, oregano, basil, chives, rosemary, thyme, and other herbs; sprinkle them on your salad or add them to a simple vinaigrette made with olive oil.
  • Add variety to your salad with high-fiber, lower-calorie items like beans, raw vegetables, and fresh and dried fruit.
  • Skip fatty toppings like cheese, bacon, nuts, seeds, and dressing. If you do indulge, use only a little.

Rethink drinks and snacks:

  • Pack water, 100% juice, or plain low-fat or skim milk to drink. Flavored milks and juice drinks add sugar and calories.
  • Choose snacks that contain proteins, carbohydrates, and healthy fats. For example, whole- wheat crackers with peanut butter or hummus.
  • Up your servings of vegetables and fruits with whole fruit or fruit slices, pepper strips, celery and carrot sticks, unsweetened apple sauce, or edamame (soy beans in the pod).
  • Try individual serving-size packages of low-fat, low-sugar yogurt (look for no more than 20 grams of sugar per 6 ounces; about 12 grams of that is naturally occurring sugar found in dairy products).
  • Satisfy those salty, crunchy cravings with a single-serving portion of tortilla chips and salsa, or trail mix made with cereals, nuts, pretzels, dried fruit, and raisins.

Think outside the (lunch) box:

  • Heat leftovers and pack in a thermos. Ideas include chili, spaghetti, stir-fry, soup, chicken, etc.
  • Fill a small container with high-fiber, low-sugar cereal. (Look for cereals with at least 3 grams of fiber and less than 8 grams of sugar per serving). The kids can eat it with milk from school.
  • Smear whole-wheat tortillas with low-fat refried beans or black beans and rice.
  • Serve a pumpkin muffin or slice of zucchini bread with rolled-up slices of lean turkey and low-fat cheese cubes.

The American Cancer Society medical and editorial content team
Our team is made up of doctors and master’s-prepared nurses with deep knowledge of cancer care as well as journalists, editors, and translators with extensive experience in medical writing.


American Cancer Society news stories are copyrighted material and are not intended to be used as press releases. For reprint requests, please see our Content Usage Policy.