by Maple Herzog

Created on: September 01, 2009

As obesity rates among young children continue to grow, most parents struggle to find a happy medium in getting their children to eat healthy and enjoy their meals at the same time. Lunch in particular is difficult, since mornings are always a rush and finding time to prepare a brown bag lunch can be difficult.

First off, make sure you invest in a good insulated lunch bag along with a small stainless steel food jar (such as the Foogo range by Thermos) for warm foods, a few ice packs and one or two BPA-free food containers. A good investment would also include a small stainless steel or aluminium water bottle such as those by Kleen Kanteen or Sigg - these are reusable and can be used to store juices which can help you save money instead of buying pre-packaged mini juice boxes. Once you have assembled the basic equipments for a kid's lunchbox, you can move on to preparing the right kinds of food that will help your child grow healthily.

As a rule of thumb, always include fruits and vegetables in the lunchbox. Use whole grains instead of white bread and add lean protein like lean turkey breasts, fish and eggs instead of processed meats. Add something special like a homemade cookie, a few M&Ms or even a small cup of Jello to make sure that your child looks forward to their lunch. Keep fatty and processed food like hotdogs to a minimum and avoid soda pop or sugary juice boxes. Instead, choose low-fat milk or 100% juice with no preservatives or added flavourings. Kids like things in small doses, so make the portions tiny but with variety. Use cookie cutters to shape sandwiches, add stickers or use printed cupcake liners to spruce things up. Dollar stores usually have 'bento' kits that can make your child's lunch experience much more enjoyable. Here are some great ideas that are both healthy and delicious to include in your child's lunch menu:

*Nut butter and jelly* - Instead of using regular peanut butter, you can use soy, sunflower or almond butter and pure fruit jam sandwiched between two slices of whole wheat bread. Use cookie cutters to cut out shapes in hearts, circles or stars. Add a small cup of mixed berries, grape juice and a few M&Ms to the lunchbox.

*Chicken wraps* - Grill chicken meat the night before, or use fresh lean deli chicken breast wrapped in a whole wheat tortilla, topped lightly with low-fat cheddar, sour cream and mild salsa. Add sliced peaches, a handful of baked potato chips and apple juice to the lunchbox.

*Tuna pita* - Stuff a

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