It’s back to school time once again. Giving your kids a lunch they will eat and one that is good for them can often be a hard-fought battle. Here are some easy tips to make that morning struggle a little smoother.

Sandwiches

• Whole wheat bread (2-3 grams of fiber per slice)
• Fortified white bread/other whole grain bread  (2-3 grams of fiber per slice)
• The new sandwich thins, bagel thins and English muffins can add a great change to a boring sandwich
• Look for FIBER—Kids need their age + 5 (For example, a six year old will need (6 + 5) = 11 grams of fiber per day)

Fill it with protein

• Kids love repetition…it’s okay to serve sandwiches every day!
•  Natural peanut butter or those with no added high fructose corn syrup
• Turkey, chicken, low sodium ham, 2% cheese--spend the extra money for quality lunch meat contains protein with less sodium, water, fillers, and preservatives
• Chicken or tuna salad made with olive-oil blended mayo, chopped veggies or fruit and nuts

Super side dishes

• Natural or baked potato chips or pretzels—look for zero trans fats and more natural ingredients
• Pre-packaged veggies or sliced fruits with dip, tossed salads with light dressing
• Pasta salad with high fiber pasta, light Italian dressing, favorite veggies
• Each Sunday make your own fruit cups in disposable bowl
• Homemade trail mix (pretzels, popcorn, dry cereal, nuts, raisins)  —pre-bag portions so they are ready to go for busy mornings.
• Lower sugar yogurt—ingredients should include low fat milk, pureed fruit, steer clear of added sugars

Dessert

• Make your own homemade mini-muffins or reduced sugar baked goods
• Check out the new 100 calorie packaged goodies.  Limit to one per lunch.
• Alternate with your child’s favorites…one day cookies, the next a fruit cup.  Compromise…it works!

Beverages

• Small bottled waters
• 100% Juice boxes
• Let them purchase skin or low-fat milk at school
• Skip the fruit punch drinks, sodas, and sugar added flavored-milk