New Balance Foundation Obesity Prevention Center | Healthy Lunch Tracker

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A healthy, satisfying lunch is too important to be left to hectic preparation in the morning. Drawing up a simple chart before the week starts can save you time.

Make sure to put something down that your child likes in each of the categories below. Try to mix it up so she doesn’t get tired of the same foods. 


Entree  with protein



      Dairy              (optional)





































Lunch ideas


(protein possibilities: tuna, chicken, turkey, tofu, deli meats, beans, egg, etc)

  • turkey or vegetable deli sandwich with whole wheat bread
  • multigrain bread with tuna salad
  • whole wheat pita with egg salad (add spreads like hummus; try to avoid mayo and butter) 


  • carrots
  • cucumbers
  • tomatoes
  • peppers as a small salad


  • strawberries
  • apples
  • orange slices
  • dried fruit


  • cheese stick
  • yogurt
  • cottage cheese 


  • water
  • flavored water without sugar or sweeteners
  • 100% juice (like apple, grape, cherry) limited to one cup per day
  • milk, whole or 2%, limited to two or three cups per day
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