To get fresh and delicious fruits and vegetables, head to your local farmers market. Make it a weekend ritual and allow your children to pick out new and interesting produce that they haven't tried before. Children will love to explore all the options the farmers market has to offer. If you have the space, teach your kids how to plant and care for a vegetable garden in your own backyard.
When planning your weekly lunch menu, make a game of it. Create index cards that feature the name of a food group on one side and a particular (healthy) food in that group on the other. Each lunch should include two servings of fruits and vegetables, five to six ounces of meat or poultry, whole grains (wheat bread, brown rice, etc.), low-fat dairy products (milk or cheese) and healthy fats (nuts, seeds, cheese, avocado, etc.). Have your kids pick a card from each food group to create the lunch plan. Write down everything you need for five days of lunches before heading to the grocery store -- no need to make multiple trips.
Make your weekly trip to the grocery store a family outing. Talk to your kids about the components of a healthy meal. If they are old enough to read, show them the packaging of processed foods so that they understand how these foods are unhealthy -- high in calories and fat, plus low in nutrition. This will encourage kids to make healthy food choices, even when you aren't around.
When creating your menu, remember that lunches don't always have to be sandwiches. If you have a thermos or insulated lunch container that keeps food hot, you can send along stew, chili, soup or any other hot meal. If you pack your child's lunch the night before, keep cold items in the refrigerator until it's time to leave in the morning. Right before you leave the house, add a cold pack into their lunch container to keep perishable items from spoiling.