arents! What's for lunch today? Don't let someone else decide for your child; work with your kids to determine what they will eat for lunch and then prepare it together. Children need to be well nourished for proper growth and development and for optimal learning. That's an important job that no one can do better than you. Unless you put some thought into it, though, your kid's lunch box could make the cafeteria lady seem like Julia Child.

There are six essential components to be put into your child's lunch box: 1) the protein, 2) the whole grain, 3) the vegetable, 4) the fruit, 5) the beverage, and 6) the fun kid food. Notice that salt, sugar and fat are not essential or even recommended. Unfortunately, most packed lunches look like a sugar-salt-fat bonanza in a box instead of a nutritious balanced meal that will help prime children for learning, energy, growth and health. Although children consider teachers to be their primary source of nutrition information, they still learn a lot from you. In fact, they learn more than they think just by watching your example. If you carelessly send them to school with a Lunchables in their hands, that is what they will learn is a lunch. On the other hand, by spending a few minutes with your child to decide on each of these six components, you will be teaching your child about what a healthy and balanced lunch really is (and you may learn a few things yourself).

The protein may come from an animal food or be vegetarian. Whether it is turkey or black beans, the protein is essential for providing amino acids, B vitamins, zinc and other minerals that help promote growth. The protein should be lean (with the exception of nuts and nut butters), since the fat in meats like salami and bologna are mostly saturated. Fish contains important nutrients for children, but that must be a limited source of protein; up to 6 ounces of fish a week is recommended, with a limit of 3 ounces of light tuna. White tuna is not recommended, but if your child eats any, they should eat no more than 3 ounces and have no other fish for a week afterwards. If your child doesn't eat any tuna, then they can eat up to 6 ounces of low-mercury fish, such as shrimp, salmon, pollock, catfish, scallops, mahi mahi, tilapia and crab.

Whole grains are your child's main source of long-lasting energy that allows them to play hard and work hard. They contain fiber, vitamins B-6 and E, zinc, magnesium, and phytonutrients that may reduce the risks of cancer, diabetes and high cholesterol. Whole grains are filling, unlike refined grains, so they aid in calorie control, which is important in the struggle against overweight. As a family, try to work towards making all of your complex carbohydrate choices whole grain. Sandwiches are an obvious and easy choice for combining a whole grain with a protein, but you can also pack leftovers from last night's dinner, like stir-fried chicken with brown rice.

The vegetable usually necessitates a little work and a lot of patience on your part, but don't give up! Children require an average of ten exposures to a food before they really decide that they will eat it. If they see you eating vegetables, they will be much more likely to eat them themselves. Try growing your own vegetables with your kids and get them involved in vegetable preparation at mealtimes. Have them try my recipe for Tomato Stacks this month. Also, insert finely diced vegetables into their favorite foods, like I do in my Spaghetti Bolognese recipe card this month. The vegetables can go in the sandwich or on the side or preferably both. Remember that children ages four to eight need at least one and a half cups of vegetables a day, while children over eight and teens need two to three cups a day.

This one shouldn't be a struggle, but it can be with some kids. The same strategies apply for getting kids to eat fruits as with vegetables. Fruit supplies antioxidants like vitamin C and beta carotene, as well as many other phytonutrients that protect health and boost the immune system. It is also an important source of fiber and carbohydrates. Sliced and dried fruits can be added to sandwiches and whole and freshly cut fruits can be served on the side. Children age four to eight need at least one to one and a half cups of fruit a day while children over eight and teens need one and a half to two cups a day.

Beverage choice is the source of huge controversy these days. Personally, I think water is the best option, but milk and juice also have their place. Soda, however, should not be a regular part of a child's diet, no matter if it is regular or diet. Children need to stay hydrated throughout the day and school drinking fountains should not be their only source of fluids at school. A new clean water bottle is an important daily accompaniment. Milk should always be organic and only be nonfat or 1% fat. After age two, children don't need the saturated fat that whole or 2% milk provides. Fruit juice can count as one serving of fruit if your child does not eat fresh fruit, but it must be 100% fruit juice and a serving is just six to eight ounces.

This is the "treat" that makes being a kid fun and makes adults want to feel like they are kids again. You don't want to leave the treat out of the lunch box because then your child will feel deprived and out of place at school. You really don't need to leave it out either, because I have found many healthier versions of the typical fun foods that can actually promote health rather than detract from it. "Treat" foods can still be nutritious and low in fat, salt and sugar, especially if they are eaten in moderation, i.e. once a day. The fun kid food in the lunch box can be sweet or savory, like chips or cookies. Look at my Back to School Shopping List and you will find baked organic blue corn tortilla chips, organic string cheese, all-fruit fruit strips, and organic minimally processed cookies. Your kids will still benefit from the joys of being a kid and you will feel good for packing them a healthy treat that they'll enjoy.

To help you pack fantastic lunches for your family, I have created a special handout with a Back to School Shopping List and a guide for Super Snacks. I've also developed a bunch of healthy recipe ideas for sandwiches, wraps, and quesadillas. With this knowledge under your belt, you can send your child to school with confidence and you may even consider taking a balanced and nutritious lunch to work with you, too.

Healthy Recipe Ideas