Whether you’re packing a lunch for your children or they’re buying it from the cafeteria, nutritious choices are important: the food they eat will provide the energy that allows them to concentrate and learn all afternoon.

If your children are buying lunch at school, ask them to bring home a copy of the menu and look it over together. Determine which foods your children would normally choose and suggest some healthier substitutions. Occasionally, allow your children to pick anything for lunch that strikes their fancy (even if it’s fries and gravy!)

If your children are bringing their lunch to school, being creative with tasty and healthy lunches can easily become overwhelming. Packaged foods are easy to pack, but not always the most nutritious choice. Not to mention that fact that many children are very picky eaters. In order to please taste buds and teach children how to make nutritious choices, involve them in shopping, planning, and preparation.

A healthy lunch does necessarily consist of a traditional sandwich, apple, and juice box. Try to include protein (meat, cheese, yogurt, humus, nuts, seeds, hard boiled egg) to maintain a feeling of fullness and stabilize blood sugar levels. A lunch primarily consisting of carbohydrates will leave children feeling hungry, foggy-headed, and tired. For food safety, remember to keep hot foods hot and cold foods cold.

Here are some great lunch alternatives:

• Pita bread filled with avocado, humus, vegetables, egg salad, or tuna salad (use organic plain yogurt instead of mayo)
• Sandwich roll-ups: condiment (mustard or humus), thinly sliced meat or avocado, and lettuce rolled in a whole grain tortilla
• Instead of lunch meats which are high in fat, sodium, and preservatives, use left-over meat from the previous night
• Hard boiled egg
• Rice crackers or vegetables with dip: humus, baba ganoush, tahini, salsa
• Apple slices with nut butter (not peanut butter)
• Ants on a log: spread nut butter into celery stalks and dot with raisins
• Smoothie: 1 cup almond or rice milk, 1 cup 100% pure fruit juice or water, 1 tsp coconut oil, ½ scoop hemp protein powder, handful frozen berries, 1 banana blended together
• (Goat) cheese and (spelt) crackers
• Organic yogurt and granola
• Dried fruits and nuts
• Pitted dates stuffed with nut butter
• Instead of candy, try this recipe: 1 cup almond butter, ½ cup carob powder, ½ cup mashed banana, 2 tsp natural vanilla. Mix together, shape into balls, and roll in cinnamon. If desired, press a walnut half on top. Store in refrigerator. Variation: mix almond butter and granola. Refrigerate.
• Popcorn or mixed nuts (no peanuts; raw is better) instead of chips
• Instead of soda pop, try 100% pure fruit juice diluted with carbonated water
• Grocers now conveniently carry juice boxes with 100% fruit juice as well as rice or soy milk

Remember: variety and moderation are important. And don’t forget a treat!