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Parents struggle, especially at back-to-school time.

Trying to keep children from getting bored with their homemade lunches can be a challenge. Some moms and dads make it easy on themselves by buying packaged lunches. But most foods marketed for the lunch box are highly processed and might contain trans fat, high-fructose corn syrup and a host of preservatives.

Good Medicine, a publication from the Physicians Committee for Responsible Medicine, lists the five worst packaged kids meals in its summer edition. Dietitians from the Cancer Project, an affiliate of the physicians' group, analyzed almost 60 packaged lunch box meals offered by major companies.

Lunchables' Maxed Out Cracker Stackers Combo Ham and Cheddar topped the list with 22 grams of fat, 50 milligrams of cholesterol and 1,600 milligrams of sodium — more salt than younger children should consume in a day.

The report found most packaged lunch box meals have little or no fiber and are high in fat, sugar, sodium and cholesterol.

Nancy Durall, registered dietitian with St. Joseph Healthy Living Center in Lexington, Ky., recommends parents base their children's lunches on the MyPyramid Guide (mypyramid. gov) and use it as a teaching tool for youngsters to learn balanced, healthful nutrition. The hands-on lunch-making experience can be an excellent way for parents to teach healthful nutrition and responsibility for their children's health choices, she said.

"All meals can

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be a valuable teaching time, laying a foundation of good health for years to come," Durall said. "In addition to good nutrition and diet habits, lunch planning and preparation helps children establish organizational and planning skills and helps them develop creativity and responsibility."

(RELATED: What kids might learn if they made their own school lunches)

There are plenty of nutritious foods that are easy to pop into the lunch box. Here are some food ideas, packing plans and organizational tips to help you get started.

 

MEAL PLAN

Youngsters like to dunk things. Pack salsa, hummus, yogurt, bean dip or salad dressing for them to dunk their sandwich, veggies or fruit into. Pack celery sticks with cottage cheese-salsa dip and apple slices with peanut butter. Place in small, colorful containers.  

  • Make bite-size and mini versions of regular foods like sandwiches. They suit small appetites and are more likely to be eaten.  
  • Put all the essentials of a sandwich on wood skewers. Thread alternating small chunks of turkey, ham, cheese, cherry tomatoes, broccoli and fruit.  
  • Sandwich a variety of fillings between crackers, rice cakes, flatbreads, shaped rolls, bagels, pita bread, English muffins, raisin bread and scones.  
  • Use cookie cutters to cut sandwiches into fun shapes.  
  • Make spirals by removing the crusts from the bread and flattening the slice with a rolling pin. Spread peanut butter and jelly, cream cheese and jam, or ham (or any other favorite filling) and tightly roll up. Wrap in plastic wrap and refrigerate overnight. In the morning, slice into spirals and pack in containers.  
  • Turn a hot dog bun into a miniature submarine sandwich. Slice deli meat into thin strips. Add cheese and shredded lettuce. Pack a small container of salad dressing to pour on top at lunchtime.

    • — Lexington Herald-Leader and Cox Newspapers

     

    ALTERNATIVES TO PB&J

  • Cashew or almond butter and honey on 12-grain bread.  
  • Grilled vegetables with goat cheese on toasted whole-grain bread.  
  • Grilled portobello with melted Swiss cheese, avocado and honey mustard.  
  • Instead of the standard mayonnaise or mustard, use pepper jellies on ham, turkey and chicken sandwiches. 
  • Use lettuce leaves as sandwich wrappers.
  • Put slices of fruits between thin slices of banana bread.

    • — Cox Newspapers  

     

    GET ORGANIZED 

  • Invest in reusable insulated lunch boxes. Keep two or three gel packs in the freezer so you'll always have one ready. Refrigerate foods overnight.  
  • Get creative with a Thermos. It's great for soup, but you can also keep smoothies cool or things like chicken nuggets relatively warm.
  • Don't dump the lunch duty on kids, especially young ones, on the morning of the first day of school. Talk with them a few days or a week ahead of time to prepare everyone for the change.  
  • Prepare as much as possible the night before. Freeze juice boxes, refrigerate sandwiches, cut vegetables or portion out pasta. This also will allow your child to help more easily.  
  • Prepare ingredients in bulk. Keep enough cut fruit for several days and put in plastic containers. Slice meats and cheeses for the week, and place a week's worth of individual portions between pieces of wax paper.  
  • Look over the school's lunch menu and pick out a few days each month to eat the school's lunch. It will give your kids a break from lunch-making duties and might encourage them to eat the school's lunch more often.

    — Lexington Herald-Leader and Cox Newspapers  

     

    PACKING TIPS 

  • Place a frozen juice box in your youngster's lunch box. It will keep the food chilled and be thawed by lunchtime.  
  • Pack antibacterial wet wipes so your child can clean his hands before and after eating.  
  • Wash fruits and vegetables before packing them.  
  • Use small resealable bags to pack dressings. Children can open one corner and simply squeeze onto salad, then discard.

    — Lexington Herald-Leader

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