by Leyton Crowell (Posted on October 21, 2026 @ 12:46 p.m.)

Every school day, students at Alamo Heights Junior School choose what to eat for lunch. For students who bring food from home, those choices provide an opportunity to select meals they enjoy while considering their nutritional needs. From sandwiches and fresh fruit to vegetables and occasional treats, what students pack can influence the nutrients they receive throughout the day. But how can students make sure their lunches support both classroom learning and athletic activities?

Annika Bovenzi brings a packed lunch to school, and one example of her meal is a sandwich with strawberries and blueberries. She believes that the nutritional value of a packed lunch depends on what students bring from home. While some students pack balanced meals, others may rely on less nutritious snacks.

“Because, like, if you pack your lunch, you might just pack a bunch of chips and stuff,” Bovenzi explained.

Although Bovenzi currently brings lunch from home, she used to eat cafeteria lunch in elementary school. She remembers meals that sometimes included a burger, vegetables, a roll, and an apple. These foods represented several food groups. Students who pack lunch can also build balanced meals by including fruits, vegetables, whole grains, and protein sources. Choosing a variety of foods helps students obtain different nutrients their bodies need.

Nutrition can also play a role in students’ daily activities. During a health class discussion, Coach John Hanna discussed how healthy eating affects students’ lifestyles, including their participation in class and their performance in sports.

“Protein, fruits, vegetables, whole grains, and fluids all contribute to a healthy lifestyle,” Hannah said.

Balanced meals can provide energy for daily activities, while drinking enough water helps students stay hydrated.

Research supports the importance of variety when planning nutritious lunches. According to The Nutrition Source, published by Harvard T.H. Chan School of Public Health, the Kid’s Healthy Eating Plate recommends filling half a meal with fruits and vegetables, one-quarter with whole grains, and the remaining quarter with healthy protein. The guidance also recommends packing water and preparing lunches ahead of time. These suggestions give students practical ways to improve their packed lunches.

Harper Heinkel also prefers packed lunches because she knows what she is bringing from home. Her typical lunch includes a sandwich, bell peppers, grapes, and cantaloupe. She does not find cafeteria food particularly appetizing and prefers having control over her food choices. Heinkel also recognizes that nutritious eating does not mean avoiding every treat.

“We pack a lot of nutrition, but we pack one sugary snack once in a while,” Heinkel said.

Heinkel believes that students at her lunch table generally do a good job of packing healthy lunches. Her example demonstrates how students can combine foods they enjoy with nutritious options. A sandwich can provide carbohydrates and protein, depending on its ingredients, while fruits and vegetables contribute vitamins, minerals, and fiber. Including different food groups can make a lunch more balanced.

For students who participate in sports, eating enough nutritious food and staying hydrated are important parts of an active lifestyle. Although nutrition alone does not determine athletic performance or classroom behavior, balanced meals can help students meet their bodies’ needs.

Packing lunch can sometimes be challenging when students have limited time in the morning. Preparing food the night before, washing fruit in advance, and including different food groups can make the process easier. Small changes, such as adding vegetables, choosing whole-grain bread, or bringing a refillable water bottle, can improve a packed lunch.

Ultimately, packed lunches give students the opportunity to make choices about their nutrition. Bovenzi and Heinkel’s experiences, Hannah’s perspective, and Harvard’s nutrition guidance demonstrate the value of considering what goes into each lunch. For students like Bovenzi and Heinkel, packing lunch offers a chance to choose foods they enjoy while considering their nutritional needs. Their experiences show that a balanced lunch doesn’t have to be complicated—it can start with a few thoughtful choices.