Simple lunchbox swaps to help kids stay focused in the classroom

DRAPER — As kids head back to class, parents are loading up on school supplies and adjusting to new schedules — but what goes into kids’ lunchboxes may be just as important as what’s in their backpacks.

“We really try to focus on whole foods,” said mom of two and integrative health practitioner Shannon Ryan-Angel. “It’s going to help them be stronger, healthier, it’s going to help them focus better — it’s just going to make them feel better overall.”

In their house, that might look like cheese sticks, popcorn, fruit, veggies and sunflower seed butter — all quick options packed with the nutrients they need to keep them energized at school.

“All those things are going to keep them fuller much longer,” Ryan-Angel said.

Wellness consultant Allison Christy with Select Health said nutrition plays a direct role in a child’s energy, attention and even emotional regulation.

“Making sure there’s protein in there, making sure there’s a healthy fat in there and making sure they stay hydrated — those are really key pieces to keep them going,” she said.

She recommends foods like:

• Eggs
• Cheese or jerky
• Nut butters (or seed butters for allergy-friendly options)
• Avocados
• Fresh fruits and veggies

Whole-food snacks like cheese can help kids stay energized throughout the school day. (Greg Anderson, KSL TV)

Christy added there’s room for fun snacks like granola bars or yogurts, but keep an eye on sugar.

“That doesn’t mean you can never have any of those other things, but be mindful,” she said. “If you’re giving a granola bar, are you going to give a fruit snack also? That’s a lot of sugar all at once.”

And don’t forget about hydration — espeically in Utah’s hot, dry climate.

“They are always equipped with water bottles and drinking it a lot,” Ryan-Angel said.

She added her kids also enjoy seltzer — and enjoy making it themselves.

“For them, it’s a good compromise. Not having those sugary drinks, but still having something that’s a little different,” Ryan-Angel said.

Christy noted that thirst can often be mistaken for hunger, leading to extra snacking or crashes later in the day. She recommended sticking to water or low-sugar electrolyte drinks and avoiding caffeine for kids under 12.

She also said involving kids in the process — even letting them choose one lunch item or pack their own water bottle — builds healthier habits.

“I think that gets them more excited and into what they’re eating,” she said.

For example, Ryan-Angel lets her son, Kellan, help her make smoothies — which has become his favorite snack.

“Life can get really hectic, and if I’m not planning at least a little bit ahead, it’s just so easy to grab the wrong things,” Ryan-Angel said.

In her house, balance and flexibility matter just as much as nutrition.

“Let them make those good choices, and then there’s always time to have those nice treats when you want to have them,” she said.

Looking for more lunch and snack inspiration? Select Health offers free nutrition resources for families. Click here to check them out.