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Back to School Bento Boxes

Posted by Mairead Callahan, RDN, CPT on September 10, 2015
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Back to School Bento Boxes | Mairead Callahan, RDN, CPT | Improving Health blogA new school year means a fresh start!

How about this year you makeover your child’s lunch box by giving bento boxes a try!?

After all, it is the season for learning new things!

What is a bento box?

Bento is the Japanese word for boxed lunch. A bento lunch is a compact, balanced, adorable hard lunch box. It typically has many different sections, partitioned by dividers and silicone baking cups.

The contents of the box vary, but should ideally be delicious, fresh, healthy, homemade foods!

Why should you use a bento box to pack your child’s lunch?

One great reason to switch to bento boxes is that they are made of entirely reusable materials and better for the environment. No more plastic baggies! Bento boxes are also a great way to get kids excited about eating healthy! Often, the foods are cut into exciting shapes and sizes that children adore.

What will you need?

You will need three things.

1. The Bento Box

You will need a hard container or lunch box. There are different kinds of bento boxes; some are thermal for warm food and others come with an ice pack attached to keep refrigerated food safe. Pick a box that would work best and that your child would find appealing.

2. Silicone Baking Cups and Dividers

You are going to need reusable silicone cups to keep food separated. This is particularly important for keeping the wet foods away from the dry foods.

The cups are also helpful for keeping things like nuts or berries in one place; they separate the foods to prevent mixing flavors. The dividers and cups are reusable and come in a variety of shapes and colors.

Another great idea is to use vegetables as edible dividers: Make a carrot or celery wall or part one side of the box from the other with a large leaf of lettuce. Be adventurous and keep things exciting!

3. Picks/Utensils and Sauce Containers

The last things you will need are utensils for your child to eat their lunch and small sauce containers to keep their dressings and sauces away from their dry food.

Many bento boxes are served with picks to eat foods such as berries, grapes, cheese, and small meat pieces. The picks come in a variety of shapes and colors.

Children are more likely to eat their food if they have a fun, colorful pick to use! If your child is not fond of using picks, regular utensils are always an option.

How do you pack a bento box?

The general rule of thumb to pack a healthy bento is 3 parts carbohydrates, 1 part protein, and 2 parts fruits and vegetables — eliminating candy and junk food.

The idea is to create a meal using a variety of foods with a variety of colors to make the box more appealing. The prettier the box, the more inclined your picky eater will be to enjoy their healthy meal.

Many parents pack lunches starting with a leftover as the base and fill in the gaps with additional fruits and vegetables. The sky is the limit with bento boxes — get creative and have fun!

What do I put in my child's bento box?

Some popular bento box components are:

• Veggie meatballs • Mini quesadillas • Whole grain cereals
• Mini sandwiches • Pretzels • Stir fry vegetables
• Cheese • Grapes • Brown rice
• Crackers • Blueberries • Quinoa 
• Hummus • Strawberries • Couscous
• Whole wheat pita • Carrots • Cucumber
• Pasta salad • Peppers  • Yogurt
• Chicken salad • Celery • Granola
• Homemade pizza • Grape tomatoes • Almonds
• Soup • Baked pasta  
• Cherries • Potato salad  


These are good examples, but the list could go on and on. Hopefully you now have an idea of some great compact foods that fit nicely into a bento!

Packing Tip: In order to keep the food in the box stable and prevent it from sliding around, be sure to pack it compactly. If you need to fill in some gaps, use grapes, grape tomatoes, or carrots to stabilize the lunch for transport.

Now that you know the basics of what you need and how to pack a bento, give it a try. Pack your first bento together with your child and get them excited about eating a variety of healthy foods!

What other tips do you have for healthy school lunches? Let us know in the comments below!

Photo credit: Melissa [CC BY 2.0]
Mairead Callahan, RDN, CPT

About The Author

Mairead Callahan, RDN, CPT

Mairead is a registered dietitian, media personality, and founder of the popular health and wellness blog "My Healthy Ending." She studied Nutritional Sciences at Cornell University, completed her supervised practice at Vanderbilt University Medical Center, and is an American College of Sports Medicine Certified Personal Trainer. Mairead’s philosophy is grounded in the power of whole foods, plant-based nutrition, and an active lifestyle.