by Heather Russell

Created on: November 08, 2009

Packing lunch boxes for your children can be tricky; they might love processed, pre-packaged foods that are loaded with preservatives and sodium, or they might be so locked into a routine that you worry they aren't getting any variety in their diet, and might be losing out on essential nutrients. However, with a little bit of forethought, you can create lunch-box meals that are tasty, nutritious, and easy!

The basics:

As you plan your child's lunches, keep a few guidelines in mind. You want to include at least one serving of fruits and/or vegetable, some solid, lean protein, and some healthy carbohydrates. You also want to keep processed foods and sodium to a minimum. Within those rules, though, the possibilities are endless.

Do-it-yourself:

Kids love food that needs to be assembled; in recent years, snack foods have emerged that require kids to stack lunch meat and cheese on crackers, stir toppings into their yogurts, and squeeze frosting onto their toaster pastries. You can mimic this experience with much healthier foods.

Pack your child a fat-free, unsweetened yogurt, a baggie of all-natural granola, and a small container of berries (use frozen if berries aren't in season; they'll thaw by lunch time!). She'll love getting to mix and match, while you'll love the calcium, protein, and antioxidants she's getting. You can even call this snack a "yogurt sundae" and include it as dessert.

Mimic the popular Lunchables by packing your child some whole-grain crackers, cut-up low-sodium turkey, and slices of cheese; he can stack and munch on these in all kinds of combinations, with less sodium, preservatives, and packaging than the name-brand snack.

Go with the flow:

Maybe your child likes foods that aren't typically considered lunch-box fare. If you're dealing with a picky eater, thinking outside the box might be a life-saver.

Invest in a high-quality thermos that will keep foods warm until lunchtime; this gives you a whole new world of lunch options. A thermos can hold any variety of healthy, hearty soups, but the possibilities don't end there. Try a chunky vegetable chili with cheddar cheese sprinkled on top or a whole-grain pasta with vegetables in a marinara sauce.

Maybe your child is much more of a "breakfast person." Keep in mind, the only thing that makes something a "lunch" food is when you serve it! Make a peanut butter and banana sandwich with whole-grain waffles, or pack a couple of hard-boiled eggs (decorate the shells with stickers if you're feeling creative). You can even pack oatmeal in a thermos; drizzle a little honey on it, and pack some sliced fruit or slivered almonds that your child can mix in.

Above all, be flexible. Remember that your child's nutrition is sometimes more important than sticking to traditional lunch foods. Make your child an active part of the lunch-planning process, taking that opportunity to discuss topics like food groups and nutrition. You'll be building healthy habits to last a lifetime!

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