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It's not surprising that most school lunch programs are too high in fat and sugar. With childhood obesity and type 2 diabetes at an all time high, we can't ignore what our children are choosing to eat. Instead of throwing your children into the marketing mayhem with no education, make it part of the curriculum. Introducing good food at an early age will have a big impact on their food choices when you're not around.

1. Involve your children in their food choices. Take the kids shopping, if they have an opportunity to choose foods they are more likely to eat it.
2. Try dips. Hummus, low-fat flavored cheeses, and bean dip are all fun to eat, and with prepackaged cut vegetables conveniently available, there is little prep work.
3. Think whole grains. Whole grains have more fiber, vitamins and minerals. They are released into the system more slowly, giving your child energy through the end of the last class.
4. Make yogurt sundaes. Send them to school with low-fat granola, raisins, nuts, and trail mix in small packages. At lunch or snack time they can mix them in to the yogurt.
5. Phase out soda. Flavored waters, mineral waters and 100 percent juice drinks are much better alternatives to vending machine snacks. Freeze them the night before so they keep the rest of the lunch at a safe temperature.
6. Offer chips and interesting salsas. With the assortment of corn chips, puffed vegetable chips and fruit chips, they can make it through the first few months without getting bored.
7. Try a medley of breads. Bagels, croissants, pita, raisin bread, rice cakes and even waffles can make the difference between a boring lunch and a sensational sandwich.
8. Go beyond peanut butter. There are now lots of nut butters that line the shelves of the health food store. Almond butter, hazelnut, pumpkin seed, cashew, pistachio, are all really tasty alternatives. Make it a point to try something new every week.
9. There is more to fruit than apples and oranges, try kiwi, star fruit, grapes, berries and seasonal fruit salads.
10. Set an example. If your idea of lunch is the food court at the mall, you may want to rethink your lunch choices. By taking the time to make lunches with your children, the whole family will be eating healthier.

Realistically there will be days when all of your planning will be lost and the fast food tycoons will win out. If your child understands that moderation is the key, they can enjoy a fast food burger and fries occasionally, while setting healthy lunch habits for life.

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