What to Pack in Your Child’s Lunch if They Have Braces

When your child gets braces, lunchtime at school can suddenly feel like a puzzle. The wrong foods can damage brackets and wires or make eating uncomfortable, while the right choices keep treatment on track and your child satisfied. Packing a braces-friendly lunch ensures they stay nourished, avoid dental emergencies, and still enjoy mealtime. Here’s a guide to help you put together healthy, safe, and tasty lunches for your child with braces.

Soft Sandwich Options

Crunchy bread can be hard on braces, so opt for soft varieties like whole wheat sandwich bread, wraps, or pita pockets. Fill them with gentle, braces-friendly ingredients such as:

• Sliced turkey or chicken.
• Soft cheese.
• Egg salad or tuna salad.
• Hummus and mashed avocado.

Avoid crusty rolls or hard baguettes—they can bend wires and break brackets.

Easy-to-Chew Fruits

Fruits are important for nutrition, but some can be tricky to bite into with braces. Instead of whole apples or pears, pack softer options or cut harder fruits into small, bite-sized pieces. Good choices include sliced bananas, seedless grapes, soft berries, or melon cubes. If you want to include apples, send them sliced and maybe paired with a little peanut butter for protein.

Veggies That Won’t Damage Braces

Raw carrots and crunchy celery sticks can be tough, so opt for softer vegetables. You can lightly steam or roast them in advance for easy chewing. Try:

• Steamed broccoli florets.
• Soft cucumber slices.
• Bell pepper strips.
• Cherry tomatoes (halved).
  
  

Pair them with a small container of ranch, yogurt-based dip, or hummus for added flavor.

Protein-Packed Sides

Protein helps your child stay full and supports healthy tissue repair, which is important during orthodontic treatment. Braces-friendly options include:

• Yogurt cups or pouches (avoid those with big fruit chunks).
• String cheese or cheese cubes.
• Soft-boiled eggs.
• Tender chicken strips or turkey roll-ups.

Safe Snacks

Skip the popcorn, pretzels, nuts, and sticky candies—they can all cause damage to braces. Instead, try:

• Applesauce cups.
• Soft granola bars without nuts or hard pieces.
• Whole wheat mini muffins.
• Pudding cups.

Drinks to Keep Teeth Healthy

Water is always the best choice. Sugary drinks like soda and sports beverages can lead to plaque buildup around braces, increasing the risk of cavities and staining. If you want to mix it up, try flavored water without added sugar or a milk box for a calcium boost.

Packing a braces-friendly lunch doesn’t mean sacrificing taste or variety—it’s about making smart swaps and preparing foods in a way that keeps your child’s orthodontic treatment safe and effective. With soft, nutrient-rich options and careful cutting or cooking, your child can enjoy school lunches without worrying about damaging their braces. A little planning goes a long way in keeping their smile healthy and treatment on track.

About the Practice

At Chicago Pediatric Dentistry & Orthodontics, we have just the solution to straighten out smiles with traditional braces. Our board-certified orthodontist, Dr. Matthew Rhee, can provide treatment for adults, teenagers, and kids alike. Traditional braces offer reliable, effective teeth-straightening, and it’s our privilege to see your confidence grow as your smile becomes one you can be proud of. To get started, head on over to our website to schedule an appointment or call us at (312) 766-0995.