Packing a school lunch for a child with braces can feel tricky at first. Many favorite foods — like crunchy chips, chewy candy, and whole apples — can damage brackets and wires or get stuck in hard-to-clean places. The good news is there are plenty of tasty, braces-friendly options that will keep your child satisfied and protect their orthodontic work. Here are 6 things you can safely pack in their lunchbox.
1. Soft Sandwiches and Wraps
Sandwiches are a classic school lunch option, and they’re still great for kids with braces — just make a few adjustments. Use soft bread, tortillas, or pita to avoid extra chewing. Choose fillings like turkey, chicken, tuna salad, or nut butter and jelly (if allowed at school). Avoid hard or crusty rolls that could bend wires.
2. Bite-Sized Fruits and Vegetables
Fruits and veggies are still an important part of your child’s lunch, but skip anything that’s too hard to bite into whole. Instead, pack softer produce or cut firmer items into small, bite-sized pieces. Good options include:
- Banana slices.
- Seedless grapes.
- Soft berries.
- Steamed or roasted veggie sticks.
- Thinly sliced apples or pears.
If you pack apples or carrots, make sure they’re cut small enough so your child can chew with their back teeth safely.
3. Yogurt and Cheese
Dairy is a braces-friendly, nutrient-rich lunchbox staple. Yogurt is soft, easy to eat, and helps strengthen teeth thanks to its calcium content. Cheese sticks, cubes, or slices are also safe options and provide a filling source of protein.
4. Soft Proteins
Protein helps keep your child full throughout the day. Pack options that are soft and easy to chew, such as:
- Sliced deli meat.
- Hard-boiled eggs.
- Chicken salad or tuna salad.
- Meatballs or soft leftovers from dinner (in a thermos).
Avoid tough or chewy meats like jerky or ribs, which could damage brackets.
5. Braces-Friendly Snacks
When it comes to snacks, think soft and non-sticky. Some good choices include:
- Applesauce cups.
- Hummus with soft pita or cucumber slices.
- String cheese.
- Soft granola bars (without nuts).
- Muffins or banana bread.
Skip popcorn, nuts, chips, and chewy candy — these are some of the top causes of broken brackets.
6. Water Instead of Sugary Drinks
Finally, pack a bottle of water instead of soda, juice, or sports drinks. Water helps rinse away food particles and reduce plaque buildup, keeping braces clean and teeth healthy.
Packing lunches for a child with braces doesn’t have to be stressful. With a few smart swaps and bite-sized portions, you can provide nutritious, tasty meals that won’t harm their orthodontic work. These small choices go a long way toward keeping their treatment on track and their smile healthy.
About the Author
Dr. William “Vaugh” Holland is a fourth-generation dentist who grew up less than two miles from our orthodontic office, and he is very proud to now be serving neighbors and families just off the Ortega River and helping patients of all ages achieve healthier, straighter smiles through orthodontic care! He graduated Magna Cum Laude from the University of Florida School of Dentistry and was selected to pursue a unique, 5-year dual specialty program in both Prosthodontics and Orthodontics at the University of Florida College of Dentistry, making him one of approximately 10 such specialists in the entire United States. If you have a child who needs braces, schedule an appointment with us online or call our Jacksonville office at (904) 388-4600.