11 Easy and Exciting Meal Ideas Your Kids Will Love

According to Saed News, citing IRNA, with just a week left before the new school year begins, my thoughts are already consumed by children’s breakfast and snack habits. Nutrition—something we often hear about on television and from health experts—directly impacts students’ growth and academic performance. I wish schools would adopt policies and practices that create a healthy eating environment with nutritious, appealing foods and beverages for students. Looking around, it’s clear this concern isn’t just mine; many families share it. Here are some perspectives from parents, which hopefully school officials will take seriously and act upon.

Encouraging Healthy Eating
Hedi, mother of two students, believes schools should encourage children to include whole grains, milk, fruits, and vegetables in their meals. Schools’ attention to the overall quality of children’s diets directly affects their health.

Providing Healthy Snack Packages for Underserved Areas
Mohsen, father of three, expressed concern about nutrition for students from low-income families: “Each school needs a strategy tailored to its community. In some areas, it’s important to identify students who may not have access to proper snacks. Healthy snack packages could then be provided discreetly, so other students aren’t aware.”

Healthy School Cafeterias
Mahsa, mother of one student, spoke about cafeteria food: “Unfortunately, little attention is paid to what’s sold in school cafeterias. Cafeteria items should meet nutritional standards for children, including limits on fat, sugar, sodium, and calories. Younger children often prefer to buy snacks at school rather than eat what they bring from home, so affordable homemade options—like cheese sandwiches, eggs, or mini frittatas—are excellent alternatives.”

Listening to various parents, I realized how similar their concerns are. My own mother said: “This is nothing new. When you went to school, I faced the same issues. Our mothers experienced this too. I spoke to the school principal multiple times, but nothing changed.”

Standardizing School Nutrition Policies
It would be ideal if schools replaced packaged snacks with homemade sandwiches, seasonal fruits, and healthy treats. Proper nutrition plays a critical role in preventing chronic diseases and supporting overall health. Schools should teach students about healthy eating and involve teachers and parents in nutrition education. Learning about nutrition can help students understand how diet affects emotional well-being and how emotions influence eating habits.

Healthy eating education is as important as learning fractions. It can be taught through health classes or by simply offering nutritious foods in the school cafeteria. Below are some affordable, healthy options for students at home or in school.

Healthy Snacks for Recess

From Farm to School
Seasonal fruits and vegetables are among the most accessible and delicious snacks. Packed with vitamins, fiber, and minerals, they provide students with energy while preventing excess weight. Schools can package these in single-serving portions. A peeled carrot, a steamed corn cob, boiled potato, or a celery stick alongside seasonal fruits makes an appealing, cost-effective snack.

Dried Fruits
Rich in fiber, protein, iron, zinc, and vitamins, dried fruits are a favorite among children. You don’t need to buy them—summer sun or winter heating can help make preservative-free dried fruits at home. Homemade options like sour cherry leather, dried mulberries, walnuts, raisins, jujubes, and other dried fruits are irresistible. Schools can sell them in small packages in the cafeteria.

Nuts
Nuts and seeds provide essential fatty acids, enhancing memory and concentration—perfect for a student’s snack.

Homemade Sandwiches and Snacks
Classic sandwiches, like bread and cheese with walnuts, tomatoes, herbs, or cucumbers, are nutritious and easy to prepare at home or in school. Nut butter with honey or jam offers a high-energy snack that keeps children ready for the next lesson. Egg sandwiches—boiled, omelet, or scrambled—are full of vitamins essential for growth and can be added to the school menu.

Healthy Drinks
Water is the healthiest beverage, but milk is another excellent option for recess. Fruit juices or smoothies, made from seasonal fruits and optionally mixed with milk, are a nutritious choice. Schools can offer colorful, homemade smoothies in the cafeteria.

Homemade Cakes and Cookies
Baking at home ensures treats are free from preservatives. Carrot-walnut cake, apple pie, raisin cake, or pumpkin cake can make snack time enjoyable. Involving children in baking doubles the fun. Schools can also sell homemade cakes, supporting both nutrition and local family economies.

Homemade “Fun” Snacks
Children love colorful, tasty snacks. Homemade popcorn, chips, puffed rice, or sunflower seeds are healthy, enjoyable alternatives to commercial junk food. Schools can make these snacks in hygienic conditions, allowing children to watch and enjoy them.

Soups and Stews
In warm months, hot, liquid foods like soups, stews, lentils, and porridges are comforting and nourishing. Schools can prepare them the night before and reheat for sale in cafeterias. Volunteers from the parent community can assist.

Community Involvement in Healthy Nutrition
Schools should educate both students and parents about healthy eating and engage families in providing nutritious options. Teachers and staff are role models—following healthy eating habits themselves motivates students to make the right choices.