Healthy Eating and Lunchboxes

Instead a packing a bologna sandwich on white bread with mayonnaise, try some healthier options. Use whole-grain pita pocket or bread. The label should list whole wheat, whole rye, or some other whole grain first. Add some heart-healthy cuts of meat such as turkey or sliced chicken breast. Instead of mayonnaise use fat-free, creamy salad dressing. Spread a brown rice cake with low-sugar peanut butter. Sprinkle with some cinnamon for extra flavor. Pack low-sugar jerky or a slice of smoked salmon for a break from sandwiches.

Pack a banana and a carton of low-fat yogurt for dipping. String cheese is a healthy choice for lunch, but look for a low-sodium option. Spread peanut butter on celery sticks and top with raisins or chopped nuts. Nuts, in controlled portions, are a wise part of a healthy lunch. They contain protein, fiber, vitamins and are a good source of mono and polyunsaturated fats. Fill a rice or whole-grain tortilla with hummus, feta cheese, salsa or a sliced hard-boiled egg.

Pack at least one fruit or vegetable. Dried fruit is easy to add to a lunch. Choose dried apricots, apples or blueberries because they typically don't have added sugar. Kids love grapes; red grapes are the healthier option. Give kids their favorite raw vegetables with a cup of light ranch dressing for dipping. Put sliced tomatoes in a covered dish with some salad dressing. The supermarket has individual packaged veggies to add to a lunch when parents are pressed for time.

With so many low-fat and baked chips and crackers available, try to find one your child likes. Add bean dip for dipping and a little extra protein. Low-fat and low-sugar graham crackers are better than fatty, packaged cupcakes or cookies. Vanilla wafers are another low-fat option. Popcorn is a surprising and fun treat for lunch -- sprinkle it with a dash of dry dressing and seasoning mix for a taste treat. Squeezable yogurt is a treat some kids love because of the attractive packaging, but buy the healthier low-fat varieties.

Water is the best beverage for your child's lunch. Soda is too sugary and full of empty calories for a child on a daily basis and should be reserved as a special treat. Beware of fruit juices that may have as much sugar content as a soda, and don't be fooled by so-called "vitamin" drinks. They are full of sugar. A child can have a carton of 1- or 2-percent milk for lunch, but limit chocolate milk, which is also full of sugar. Make lemonade at home so you can control the sugar content.