How to pack the perfect lunch

Step 1: Choose nutrient dense foods

According to the latest Dietary Guidelines for Americans released in 2010 by the USDA, one of the best ways to achieve a healthy diet is to begin with nutrient dense foods and beverages. This includes fruits, veggies, whole grains, low-fat milk products, seafood, lean meats, poultry, eggs, nuts, seeds and legumes. These are the building blocks of any healthy diet. When choosing foods to put in your children's lunches, try to make most of your choices from the list above.

For example, some main course options might be:

• Turkey sandwich on whole grain bread with lettuce and tomato
• Whole wheat pita with hummus
• Three bean chili
• Chicken noodle soup with veggies
• Black bean burrito with cheese
• Ham and turkey roll-up
• Whole grain spaghetti and meatballs

All of these foods are excellent choices because they are high in fiber, rich in nutrients and full of protein.

Step 2: Pick wholesome side dishes

Side dishes don't have to be full of chemicals, salt and sugar to be fun. Get creative and pick healthy sides that are nutritious and delicious. With tempting, kid-friendly choices like these, your children won't find themselves wandering off to the vending machine:

• Fresh whole fruits (grapes, apples, mangos, peaches, plums, bananas, etc.)
• Yogurt parfait with fresh berries and granola
• Fruit kabobs
• Colorful veggie strips with hummus or ranch dressing
• Deviled eggs
• Whole grain muffin (carrot, blueberry, apple, cranberry, etc.)
• Corn bread
• Dried fruit chips
• Whole grain crackers and cheese

Step 3: Include a healthy beverage

Don't ruin your child's wholesome lunch by tossing in an unhealthy beverage full of added sugar and chemicals. The best choices are the most natural. Fresh water with lemon, unsweetened herbal teas, fruit smoothies, low-fat milk and fresh fruit juices are all healthy picks that your kids will enjoy.

Step 4: Mix it up and keep it fresh

Don't get stuck in a rut! No one likes to eat peanut butter and jelly sandwiches every day. Keep it exciting and mix it up. If your children's school allows students to heat up their lunches, don't forget to utilize any yummy leftovers you have on hand.

Make sure you have the supplies to pack foods in a way that keep them looking tasty and inviting. Who wants to eat a pear that's been smushed at the bottom of a paper bag beneath a heavy thermos? Consider investing in some cute reusable tins that you can use over and over again. Keep it fun. Keep it fresh. Before you know it, your kids will be chowing down every day on nutritious, balanced, healthy foods at lunchtime.

More ways to raise healthy kids

What's your child's favorite brain-boosting breakfast?
15 Ways to raise a healthy child
3 Ways to get your kids eating healthy

For more healthy eating tips for kids, check this out:
10 Healthiest foods your kids need to be eating