At Love2Learn Early Learning Center in Mechanicsburg, PA, I often notice the direct impact that children’s lunches and snacks have on their behavior throughout the day. A well-balanced meal can keep kids focused, calm, and energized, while some common lunchbox foods lead to energy crashes, mood swings, or hyperactivity. Below are the top five foods I frequently see in my students’ lunches that make me cringe—and healthier swaps that I recommend for better behavior and overall well-being.
1. Children’s Yogurt
Why it makes me cringe: Many children’s yogurts are loaded with unnecessary sugars, which can cause energy spikes and crashes, leading to mood swings and poor focus.
Healthier swap: Try a low-sugar option like Oikos Triple Zero Greek yogurt. It’s high in protein and has no added sugars. For an extra treat, add fresh fruit like blueberries or strawberries to boost flavor naturally.
2. Chips (Doritos, Cheetos, Goldfish)
Why it makes me cringe: Chips like Doritos, Cheetos, or even Goldfish are full of unhealthy fats, salt, and artificial additives that may contribute to hyperactivity and make it hard for kids to stay focused.
Healthier swap: Swap these with whole wheat crackers such as Back to Nature Stoneground Wheat Crackers, which are made with whole grains and provide a healthier crunch. Pair them with hummus or guacamole for added flavor and nutrition.
3. Juice Boxes
Why it makes me cringe: Most juice boxes are packed with sugar and provide little in terms of real nutrition, leading to energy crashes that affect mood and concentration.
Healthier swap: Replace juice boxes with water or flavored water infused with real fruit (like lemon, berries, or orange slices) for a refreshing, hydrating option. You could also opt for milk or a low-sugar dairy-free milk alternative like unsweetened almond milk, which provides hydration without the sugar spike.
4. Packaged Cookies and Snack Cakes
Why it makes me cringe: Packaged cookies and snack cakes contain high amounts of sugar, preservatives, and unhealthy fats, which contribute to hyperactivity and energy crashes, affecting behavior throughout the day.
Healthier swap: Opt for fresh fruit like berries, apple slices, or orange segments. These natural alternatives are sweet, provide a boost of vitamins, and deliver sustained energy without the crash. You can also try homemade trail mix with dried fruit and seeds as a nut-free, healthy snack.
5. Processed Lunch Meat (Ham, Bologna)
Why it makes me cringe: Processed meats like ham or bologna are often loaded with sodium and nitrates, which can make kids feel lethargic or irritable and don’t offer the healthiest nutrition.
Healthier swap: Swap processed lunch meats with grilled chicken, turkey slices, or plant-based proteins like veggie wraps or falafel. These options are higher in nutrients, providing protein and healthy fats to help children stay energized and focused.
The Takeaway
The foods we give our children have a direct impact on their ability to stay calm, focused, and engaged. By making these simple swaps, you can help ensure that your child has a productive, happy day at school. At Love2Learn, we’re committed to helping our families find nutritious solutions that benefit children’s learning and overall well-being.
Have more questions about healthy lunches? Feel free to reach out—we’re always here to help!
Bibliography
- Harvard T.H. Chan School of Public Health. “Added Sugar in the Diet.” The Nutrition Source. Accessed October 23, 2024. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/added-sugar-in-the-diet/.
- Mayo Clinic Staff. “Processed Foods: What You Should Know.” Mayo Clinic. Accessed October 23, 2024. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/processed-foods/art-20043941.
- Nemours KidsHealth. “Sugary Drinks and Your Child.” Nemours Foundation. Accessed October 23, 2024. https://kidshealth.org/en/parents/sugary-drinks.html.
- American Heart Association. “Healthy Alternatives to Snack Foods.” Accessed October 23, 2024. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/healthy-snacking-tips.
- Children’s Health. “How Does Nutrition Affect Children’s Behavior?” Accessed October 23, 2024. https://www.childrens.com/health-wellness/how-does-nutrition-affect-childrens-behavior.
