Ask a Pediatrician: How to Pack Healthy Lunches for Kids 

A balanced meal in the middle of the day can give your child the energy they need and encourage healthy habits that prevent childhood obesity.

“Knowing how to pack a fun, healthy lunch for your kids can have a wonderful impact on their relationship with food and prevent health problems,” WVU Medicine Pediatrician Dr. Sanniya Nanda said.  

Children in West Virginia have a 24.1% obesity rate, the second highest rate in the nation, according to the 2025 State of Obesity report from the Trust for America’s Health.  

So, where do you start as a busy parent trying to pack a lunchbox? Here are some tips from Dr. Nanda.

Mix and Match: Protein, Fruit, Whole Grains, and Veggies 

A lunch with plenty of protein will help keep your child full and satisfied throughout the day. Meat, tofu, chickpeas, cheese, yogurt, and eggs are some possible protein sources you can integrate.  

Balancing that with a variety of fruit, whole grains, and some veggies – and finding different meals that include all these components – can help your kids consume vitamins and minerals they need at that pivotal midday point.  

Dr. Nanda recommends trying new recipes whenever you can for healthier versions of kid-friendly foods. Get started with options like these Carrot Fries and Cheesy Cauliflower Tots, from the Farm to You Program here in the Eastern Panhandle.   

Get Kids Involved 

“It’s important to let kids learn about and try different healthy foods,” Dr. Nanda said. “If they’re involved in the process, that helps!” 

Kids are more likely to eat meals when they get to pick out their favorites. If they learn how to pick and even prepare healthy meals early, it can set the stage for positive and long-lasting patterns. 

Dr. Nanda suggests making a fun activity out of nutrition, like a color-coded calendar for the week.  

“For example, if Monday’s color is red, then the entire family can aim to eat one red fruit and one red veggie that day,” Dr. Nanda said. “This can get everyone in the household involved and make eating nutritious foods fun for kids and adults!”

Set a Strong Example 

Healthy habits start at home. If the whole family is engaged, then children are more likely to mirror their parents, guardians, and loved ones. And WVU Medicine is here to support that journey.

Be sure to work with your child’s pediatrician to figure out their individual health needs and weight management strategies. 

“We are here to be part of your community and make a difference in your child’s everyday life,” Dr. Nanda said.

To make an appointment with Dr. Nanda at WVU Medicine Family Medicine and Pediatrics, Ranson, call 304-725-6343. And for more information about metabolic health resources for individuals and families, visit: Diabetes Education | WVU Medicine

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Dr. Sanniya Nanda