School Lunch: Homemade or School Menu?
This question pops up a lot when working with families, especially toward the end of summer as we get ready to roll into the school year. On the surface, it may feel like packing lunches is just more work. In fairness, it is another thing to remember on the way out the door (along with the backpack, extra clothes, homework, school project🧐), but it can make a big difference for some families with regards to cost-savings, nourishment, and in the case of food allergies, safety.
Making the Decision
While this decision is not exclusive to allergy families, we do have some extra considerations! (If you’re not an allergy family but want a few ideas on what to pack for lunches, skip down to the bottom for some suggestions😎) If you are a family dealing with food allergies, before you decide which route to take with your kids this year, here are a few things to consider that you may or may not have already discussed:
Severity of Allergy
This is going to come down to your comfort level. If your child has anaphylactic allergies or reacts to cross-contamination, you may just feel more comfortable sending food along that you prepared at home. That’s ok! It doesn’t necessarily mean you don’t trust the school or that you expect them to make an error. It may just mean that you’re at peace during the day knowing exactly what food will be available at lunch or snacks.
I often hear parents say (and have said myself) with certain foods, “it’s just a rash if he’s exposed to ***”. While a rash or other non-life threatening symptom is not as emergent as another anaphylactic symptom, such as difficulty breathing or severe vomiting, the exposure should still be taken seriously and avoided in your child’s school environment. Any of us who have experienced eczema or rashes know that it’s not “just a rash”. It may also mean discomfort, increased emotions, poor sleep, decreased appetite, or a number of other second-order effects that come as a result. “Just a rash” doesn’t mean your child’s response isn’t significant. The same goes for any other allergic response. It’s always worth the the time and effort to work alongside the school to take the necessary steps and ensure your child is not exposed.
What to Discuss with the School
Talk with everyone who may be involved with your child and their food.
It’s important for the school to have a plan for how everyone will be informed of your child’s allergy and action plan (and possibly 504 plan, which is discussed below). If there’s a sub, how are they made aware of an allergy? If someone is covering in food service, how do they know which child has the allergy?
Unfortunate note - we had this happen to us in a new environment once. We started at the center and the next week his primary teacher went on vacation. The allergy was never communicated. Always ask what the protocol is!
How are activities involving food planned in the classroom? Rewards? Field Trips?
The conversation should involve, at a minimum, the teacher(s), the principal (or someone from administration), and the food service manager.
You can request menus! You may want to have a better understanding of what’s being served so you can decide which days to send lunch. Keep in mind, there is always the possibility that something different may be served if a shipment doesn’t come in, there are shortages of certain foods, something comes in spoiled, or some other unexpected issue comes up. With the food supply chain challenges that arose during COVID, our egg-allergic child was given Pop-Tarts instead of the entree (😬) on a couple different occasions. Sending food could have prevented this and provided a more nourishing meal, but a conversation with staff resolved the situation.
The plan might change as the school year progresses. If food allergies are new to you, sometimes you don’t fully know what you need until you experience it.
It’s ok to ask questions!
You can ask to see the kitchen, lunchroom, or the process as a whole so you understand where your child’s food will be prepared and how the meal experience will work.
Most Schools are Required to Accommodate the Allergy
Schools are required to accommodate food allergies if they participate in several federal government programs, including the National School Lunch Program.
The school is required to not only provide your child with food that does not contain their allergens, but also to ensure the food is prepared, stored, and served in a manner that there is no cross-contamination.
In order to receive funding to get the alternative foods (and to ensure appropriate communication), the school will require you to fill out forms for your child’s allergen(s). These forms will need to be signed by a healthcare professional – ideally their allergist - so make sure to get them before the year starts.
One additional requirement the schools have is that they must read labels to ensure the food is safe for your child. If they are unsure or the label is unclear, it is up to the school to contact the manufacturer to determine the safety of the food or product.
You can also share with teachers and staff which foods you have found to be safe at home, which can be helpful, especially if the school has less familiarity with food allergies.
Read more about the school requirements on the FARE website at this link (USDA Regulation 7 CFR Part 15b)
Your Child MAY Qualify for a 504 Plan
Not all children with food allergies qualify for (or need) a 504, but it can put into place when an allergy affects any major activity, including eating, to the extent it is considered a disability. Speak with the school and your healthcare team to determine if a 504 plan is appropriate for your child. This plan would address many of the concerns discussed earlier including:
What foods must be avoided
What a reaction looks like for your child
The plan for any non-meal food provided in the classroom (associated with activities, lessons, parties, etc.)
How field trips or other activities off-site will be handled
Who will administer meds or an epi pen if needed
Read more about this at Kids with Food Allergies (link here)
Ultimately, the “right” decision will be different for each family and each unique situation. The most important outcomes are that your child is safe, and you are comfortable with the plan. As always, be kind and respectful when talking with your child’s school, but it’s ok to be your kiddo’s advocate in a clear and direct way. Work with the school to come up with a plan that works for the staff, your child, and for your peace of mind. Your child’s allergy is not an inconvenience, your anxiety is not an overreaction, and your efforts to keep them safe and nourished are a great thing.
Packing the Lunch!
When thinking about what to pack kids for lunch, consider how much they typically eat at home. Also think about what will keep them full until their next snack or meal. Components of food that help keep kids (and adults) full are protein, fat, and fiber. In most situations, a meal should ideally contain all three.
Protein Needs
We’ll focus a little more on protein than the others. Protein can be tricky for food allergy families since you may be avoiding dairy, peanuts, tree nuts, fish, shellfish, soy, and/or eggs – all great non-meat sources of protein. In considering protein sources, parents often ask me how much they need to pack. Here’s a basic guide for meeting protein needs for children:
Ages 1-4 need approximately ½ gram per pound body weight. (If your 2-year-old weighs 25 pounds, they need approximately 12-13 grams of protein.)
Ages 4-8 need about 19 grams of protein per day
Ages 9-13 need about 34 grams of protein per day
Ages 14-18 need about 46 grams (girls) to 52 grams (boys)
Note: 1 ounce = about 7 grams of protein
Remember, you’re not trying to get their whole day of protein in one meal at lunch. They should have protein at each meal, so your goal to pack for lunch would be about 1/3 of the daily goal. Keep in mind that this is *not* a limit on what to give your child. You do not need to restrict your child’s protein intake to only 1/3 of the daily need in their meal if they are still hungry. Some recent research has suggested that there may be benefit in increasing protein recommendations, especially in active children, but these remain the current guidelines. It’s a good rule of thumb to encourage children to follow their hunger and fullness cues and allow them to listen to their body (and listen to your care team if you already have a plan in place!) Kids may have growth spurts where they want more, or times when they’ll eat a little less. If they’re still hungry, consider the rest of the meal as well. Are they getting enough vegetables, a source of healthy fat? Balance is key!
Protein Options
Here a few options for the primary protein at lunch (exact values for each of these will vary based on the specific product or brand):
Meat – 1 ounce of meat contains about 7 ounces of protein.
An ounce of meat is about the size of 3 dice or a 1-inch meat ball.
If using lunch meat or packaged meatballs, read the label. Also consider sodium intake and try to find low sodium options if going for convenience foods.
Beans (chickpeas, kidney beans, black beans, pinto beans, etc.)
½ cup of beans contains 7 grams of protein (6 grams fiber)
4 Tbsp hummus contains 5 grams protein (3 grams fiber, 11 grams fat)
Lentils
½ cup of lentils contains 9 grams of protein (8 grams of fiber!)
Sunflower seeds
¼ cup of sunflower seeds contains over 6 grams of protein (3 grams fiber, 17 grams fat)
2 Tbsp sunflower seed butter contains 7 grams protein (2 grams fiber, 16 grams fat)
Chia seeds
2 Tbsp contains nearly 5 grams of protein (9 grams fiber, 8 grams fat)
Hemp Hearts
3 Tbsp contains 10 grams protein (1-3 grams fiber, 15 grams fat)
Quinoa
½ cup contains 4 grams protein (2 grams fiber)
Lunch Ideas
There are many more sources of protein, but with these “Top 9 Allergen-Free” options, here are a few lunches you could pack for your kiddos. Any sandwiches or wraps can be made with whatever is safe for your family. Also, remember, portions can be driven by your child’s hunger and fullness cues. Don’t worry about exacts but aim for approximates and adjust as necessary! These are simply a starting point.
Ages 1-4
½ sandwich with ½-1 ounce of shredded chicken or turkey and 1 Tbsp guacamole, 2-3 Tbsp green beans, ¼ cup sliced grapes
¼ cup chia pudding, 2-3 Tbsp roasted sweet potatoes, ¼ cup raspberries
¼ cup black beans mixed with 1 tbsp taco-seasoned beef, 2-3 Tbsp sliced cherry tomatoes or cooked carrots, 2-3 Tbsp sliced mango
Ages 4-8 (around 6-8 grams protein)
Sandwich with 2 Tbsp sunflower seed butter, ¼ cup steamed broccoli, 1 small apple
Quinoa salad (Optional Recipe Here) and ¼ cup sliced strawberries
1 ounce of rotisserie chicken with 2 Tsp hummus, ¼ cup baby carrots, ½ cup melon
Ages 9-13 (around 11-12 grams protein)
Sandwich with 1½ ounces of turkey, a few avocado slices, and tomato + ½ cup roasted root vegetables and 1 small apple
½ cup cold taco pasta without the cheese (Optional Recipe Here), 1-2 Tbsp black olives, ½ cup pineapple
1 cup Chicken Stir-fry with coconut aminos instead of soy sauce (Optional Recipe Here), ¼ cup rice, ½ cup orange slices
Ages 14-18 (15-17 grams protein – needs may be higher if they are very active!)
Leftovers! Portions of what they would typically eat are likely appropriate.
Wrap (corn, quinoa, coconut, or whatever your family prefers) with 1½-2 ounces of diced chicken, 2 Tbsp avocado, 2-3 Tbsp black beans, and salsa (add fajita-type veggies if desired!), ½ cup sweet potato fries, ¼-½ cup chocolate chia pudding
1 cup coconut yogurt with 2 Tbsp hemp hearts, and ½ cup berries mixed together, 1-2 medium stalks celery with 2 Tbsp sunflower seed butter, and ½ cup berries for snacking, if desired
Portion sizes of any of these can be modified to fit into a different age group! If using any pre-made dips, seasonings, or sauces, be sure to look at the labels for any hidden allergens. We like to send our food in bento boxes or a thermos. Use whatever works best for your family!
As always, this is not medical advice as every single family may have different requirements or needs. These can serve as a starting point to fit into the recommendations provided by your allergist and other members of your care team. Reach out if you want to discuss your family’s specific needs or to find lunches that work for your unique circumstances.
Happy eating and here’s to a safe and successful school year!
Hudson JL, Baum JI, Diaz EC, Børsheim E. Dietary Protein Requirements in Children: Methods for Consideration. Nutrients. 2021 May 5;13(5):1554. doi: 10.3390/nu13051554. PMID: 34063030; PMCID: PMC8147948.
