How to Pack a Lunch

By Lisa McLaughlin

Milk Although always a better choice than soda, whole milk is the largest source of saturated fat in children's diets. Healthier Choice: Fat-free or 1% milk.

Fruit Applesauce and fruit cups are kid favorites but can be drenched with calorie- and sugar-laden corn syrup. Healthier Choice: Whole fruit or homemade fruit salad is always the best choice. Or look for fruit snacks without added sugar.

Fruit Strips These chewy treats might seem like a healthy dessert, but they often contain more sugar than fruit. Healthier Choice: Read labels carefully to find strips that are all fruit, like Tropicana FruitWise.

Bread Children like white bread. Healthier Choice: Whole-grain bread. Make sure that whole wheat is the first ingredient. If the list starts with wheat or unbleached wheat flour, it's not whole-grain bread.

On the Side Chips offer the savory flavors that kids love, along with unnecessary fat. Try to keep them as a treat, not as part of everyday meals. Healthier Choice: A bag of dry cereal or fruits and vegetables cut into child-size bites. A yogurt-based dip can make carrots more appealing.

Sandwich Veggies The best intentions will fall short if kids leave their fruits and vegetables sitting on their plate. Healthier Choice: Incorporate lettuce, tomatoes and pepper strips in sandwich fillings. Alternatively, try adding shredded carrots, diced apples and raisins to tuna salad.

Fillings Lunch meats are highly processed and can be a hidden source of fat. Healthier Choice: Roast chicken, turkey or beef that you have cooked yourself. Water-packed canned tuna is also a good choice; low-mercury tuna is even better. If you buy cold cuts, choose lean ones.