Ultra-processed foods, sugar and synthetic food dyes are the latest antitheses of healthy childhood nutrition. The USDA has called for changes to school breakfast and lunch menus that limit sugars and utilize locally sourced products. And the Utah Legislature just passed a bill to ban synthetic dyes and certain additives in foods served in Utah schools.

“There's definitely a big trend moving towards the more natural side of things, or trying to move away from that processed food and the artificial dyes,” Sharon Turner, a certified nutritionist, said. 

Healthy food not only fuels kids’ physical development but it also boosts their ability to learn, said Turner, who works at the Utah State Board of Education.

“Students need to show up nourished and healthy to learn and perform their best, so it's important that they're getting a good breakfast and a good lunch, and they're able to pay attention in class and socialize and get the full benefit of their educational experience,” she said.

Keeping track of what kids should and shouldn’t be eating can leave parents feeling overwhelmed and unsure about what to pack in school lunches. Turner suggests three tips to ensure kids have healthy, appealing and safe food to fuel their learning as they head back to school.

1. Pack a variety. Kids should eat an assortment of foods from wholesome food groups -- fruits for fiber, carbs and natural sugars, and vegetables for nutrients such as iron, beta carotene and antioxidants. Whole grains and proteins complete the meal.

Try this: Charcuterie boards are a healthier reinterpretation of the Kraft Heinz Lunchables, which have always been popular with kids. Create your own by mixing and matching different ingredients from a variety of food groups and arranging them in a compartment-style container. Punch up the appeal with whimsical shapes created by cookie cutters or food molds.

2. Pack protein. “The best thing to do would be to pack something protein rich to keep the student satiated throughout the day,” Turner said. Options include hard boiled eggs, nuts, seeds, jerky, cheese, chicken salad, hummus, beans, peanut butter or protein pancakes, quinoa granola bars, edamame and overnight oats.

Try this: A protein-packed, crunchy alternative to potato chips is easy-to-make roasted chickpeas. Rinse and drain a 15.5 oz can of chickpeas/garbanzo beans. Let dry on a paper towel for 15 minutes. Toss with 1 tablespoon of olive oil, 1 teaspoon garlic salt and ½ cup finely grated parmesan cheese. Spread seasoned chickpeas on a baking sheet and bake for 25-30 minutes at 400 degrees or until crunchy. Recipe by Pretty Providence.

3. Pack ice. Send foods containing mayo, meat, dairy or eggs in insulated bags with an   ice pack.  “Not only are you making good choices, but the food is stored properly and safely as well, and it's not going to heat up and make the child sick,” Turner said. If that’s not an option, stick to foods that are shelf stable and appealing at room temperature such as crackers, muffins, freeze dried fruits and vegetables, trail mix or unpeeled whole apples or bananas.

Try this: Laura Fuentes of the website MOMables suggests ice packs should be placed directly by the foods that need to remain cold. However, ice packs can add to the weight of an already heavy backpack and can also sometimes go missing. Her solution is to substitute ice packs with frozen food items that will keep foods cold but eventually thaw to become part of the menu. Foods you can freeze as an alternative for an ice pack include a juice box, bottled water, yogurt tube, applesauce pouch, banana (peeled), berries, grapes, pineapple or mango chunks, mini muffins and cheese sticks.