The time is nearing, once again, when you will begin ushering the kids off to the school bus, helping them with homework and getting them to bed at a reasonable hour— not to mention packing lunches that they not only enjoy, but that are nutritious as well.  

As a high school student, I understand how students’ pickiness can make packing a decent lunch a difficult task, but I can assure you that we like some variety, rather than the ever-present greasy foods served at many schools. School lunches are often criticized for lacking proper nutrients, so use these simple tips to provide your child with a happy, healthy meal made at home.

Preparing a healthy lunch doesn’t have to be stressful—or expensive. In fact, a few years ago, Chef Mike Bram took over the kitchen at Abiding Savior Lutheran School in St. Louis and transformed the menu to include healthier options while lowering the price to $2.50 per meal. The students loved the new menu and more students began to buy their lunches at school. Parents are quick to assume their children prefer to eat unhealthy snack foods, but Chef Bram proved that, if a meal is properly prepared, the kids will enjoy it.

So, use his story and these simple tips I have gathered as inspiration to provide your children and yourself with a healthy and enjoyable lunch.

Items to buy

• Buy processed or prepackaged foods sparingly because they are an easy way to quickly overload on carbohydrates, preservatives, sugar and sodium.  
• Look for package labels that read “100 percent,” such as 100 percent fruit juice. If the label says it is only 50 percent fruit juice, the other half is sugar and water.
• Don’t let the labels trick you. Low in fat often means high in sugar, which turns into fat in the body anyway.  
• Remember the food groups while packing lunches—don’t forget to add foods that contain protein and calcium to balance out the carbohydrates that tend to dominate sack lunches. Too many simple carbohydrates can make students tired rather than energized.
• Finger foods are always a favorite since they aren’t messy, so be sure to pack some grapes, cherry tomatoes, celery, baby carrots and perhaps slices of cheese.
• Rather than packing a PB&J everyday, consider packing a bagel and cream cheese or perhaps a tortilla stuffed with vegetables.
• If your child has access to a refrigerator, you could consider packing a cold pasta or potato salad.
• Pack leftovers from the night before in a thermos.
• If you’re having chicken breast for dinner, prepare an extra to slice up for a sandwich the next day instead of buying deli lunch meat.
• If your child wants chips in his or her lunch, pack baked tortilla chips because they are healthier than potato chips. You could also consider packing a bean dip or salsa in a separate container.

Tips for packing

• Packing lunches can seem very time consuming, but it doesn’t have to be. Spend a few minutes on Sunday preparing items for the upcoming week’s lunches so they are easily packed everyday. Buying a family-size bag of chips or pretzels not only saves money, it allows you to prepare appropriate portion sizes in individual baggies so they can be easily packed.  
• Fruits should also be packed in individual bags so the flavors aren’t tainted by the other items in the lunch bag and an apple isn't left tasting like a potato chip.
• Ask your child to help prepare the meals or go grocery shopping with you. This gives them the freedom to choose their own food and gives you the opportunity to show them healthier options. If you set up healthy eating habits at an early age, they are more likely to maintain them throughout their lives.
• Shop for food at natural food stores and buy organic foods, when possible, so that you know the food is free of preservatives, nitrates, additives or large amounts of sugars and salts. The extra cost is an investment in your child’s future health.
• Make sandwiches on 100 percent whole wheat bread. It is an excellent source of fiber and other nutrients, such as iron, zinc, Vitamin E, selenium and magnesium. Or break out the bread machine and make your own.
• Buy your child a thermos. This enables you to pack leftovers from the night before or allows them to enjoy soup on a cold day. You could also make a smoothie in the morning to pack in the thermos.

Pizza and hamburgers are great to eat at the occasional baseball game, but they aren’t as appetizing for students when they see them everyday under the heating lamps in the school cafeteria.

So don’t automatically assume your children will turn their noses up at a healthy lunch. They more likely will appreciate it.