The upcoming school year is just around the corner, and as all parents know, that means the return of school lunches. Whether your kiddo brings a lunch box full of homemade goodies, or plans to get lunch through their school, it’s our job to make sure they’re getting the nutrition their little brains and bodies need to properly learn, grow and thrive. Read on to discover some important advice to keep in mind in order to set the next generation up for success!
Picture this: It’s 11:30 a.m., the lunch bell rings, and the cafeteria explodes into a stampede of sneakers and lunch trays. One kid’s got a crustless PB&J and a juice pouch. Another’s rocking a Lunchable with mystery meat coins and cheddar that somehow doesn’t melt at room temperature. And a third is proudly unwrapping a lovingly packed-from-home meal… containing Goldfish, fruit snacks, and a granola bar.
On paper, these kids are fed.
In reality? Their little bodies and brains might be running on fumes.
Let’s talk about why. And more importantly, how we can do better.
Here’s the uncomfortable truth:
Today’s kids are more likely to be overfed but undernourished.
This is “modern-day malnutrition” — where calories are plentiful but nutrients are scarce.
Think of it like owning a fancy sports car but filling the tank with watered-down gas. It might run… but don’t expect great mileage, speed, or longevity.
Why?
Because processed snacks, refined carbs, and sugar-filled drinks crowd out whole, nutrient-rich foods. Even homemade lunches can miss the mark if they rely heavily on packaged “kid-friendly” items.
Even the most well-intentioned lunches (homemade or school cafeteria) often skimp on three big nutritional players:
Fat has been unfairly demonized since the low-fat craze of the ‘90s, but kids’ brains are about 60% fat by weight. Healthy fats are essential for:
Without enough fat, you get… well, exactly what you’d expect from a brain trying to run on dry toast.
Sources to love: avocado, grass-fed meats and dairy, olives, well-sourced extra virgin olive oil, wild-caught salmon, ghee, and grass-fed butter.
Check out our May blog on healthy fats to learn more: Macronutrients Matter: How Eating Fat Helps You Burn Fat
Think of protein as the body’s construction crew. Without enough, there’s no material for growth, muscle repair, or neurotransmitter production (aka the brain chemicals that help kids focus and feel happy).
The issue? Many school lunches rely on:
Instead, we recommend emphasizing whole, minimally processed foods, and crafting a lunch that contains a solid balance of carbs, proteins and healthy fats to fuel your little one’s day.
These nutrients ride along with fat. So if the meal is low in healthy fats, these vitamins never even make it to the party.
They’re essential for:
These aren’t just abstract vitamins in a textbook… they’re game-changers for kids’ growth, mood, and learning.
Fun fact: Vitamin K2 is practically endangered in the modern diet, especially amongst American children. It’s mostly found in grass-fed dairy, egg yolks, dark leafy greens, and fermented foods. If you’ve never heard of it, you’re not alone… but your bones wish you had!
At MyHealth1st, we measure a lab called Osteocalcin in all of our patients — a biomarker of bone strength and the amount of calcium actually making it into the bones from the bloodstream (which is where vitamin K2 comes in). It’s shocking to find how many of our pediatric patients have incredibly elevated Osteocalcin levels, pointing to extreme K2 deficiency in their diets, and ultimately, weak bones. Let’s help our kids stay out of the x-ray machines this year — starting with their lunchboxes!
Unfortunately, a substantial number of Americans are deficient in this important vitamin. This is largely due to the prevalence of high-carb diets, chronic stress, and use of thiamine-depleting medications, like metformin, birth control pills, and antacids. Stay tuned for a future blog that will dive more deeply into the importance of thiamine — including ways to make sure you’re getting enough!
Did you know that magnesium is involved in hundreds of different enzymatic reactions in the body? And nearly all of us are deficient in it!
Vitamin and mineral deficiencies don’t just hide on lab reports… they announce themselves in everyday life, in the form of:
In short: nutrition is never just about food; it’s about how kids show up in the classroom, on the playground, and in life.
You don’t have to be the parent sending your child to school with a jar of sardines and a raw kale salad (unless that’s your kid’s thing — in which case, respect). Small tweaks can go a long way:
Here’s one more twist you might not have considered. Kids can thrive when their lunches align with their Blood Type. This approach aims to reduce inflammation, improve digestion, and boost energy by tailoring food choices to a child’s blood type. And here at MyHealth1st, we’ve seen some fantastic results from this style of eating. For example:
It’s worth exploring — especially if your child seems to struggle with energy, digestion, or mood despite “eating well.”
A healthy school lunch is more than just calories in a box — it’s brain fuel, mood medicine, and immune insurance all rolled into one.
If you’re ready to figure out exactly what your child needs (and get personalized, doable guidance) MyHealth1st offers:
Contact us today to get your child ready for their healthiest school year yet. Because when kids are truly nourished, they don’t just survive the school day… they truly thrive!
I’m Erin, and I’m a National Board Certified and Functional Medicine Certified Health Coach. If you’re seeking some humor, support and encouragement in your corner as you work toward your weight loss goals, consider signing up for MyHealth1st’s weight loss program or some health coaching sessions. I’m excited to meet you and work with you to make your goals a reality.
Erin is a National Board Certified and Functional Medicine Certified Health Coach with a passion for fitness, holistic wellness, and ethical food production.
