Protein packs punch

Sandwiches fuse the all-important trio of protein, carbohydrate, and fats.

• Test out these combinations: nut butter (peanut, almond, or sunflower) and fruit-only jam, egg salad, tuna salad, tomato and cheese, cream cheese and apple butter, and turkey and Swiss cheese.
• Or, go à la carte with yoghurt, tinned salmon, hardboiled eggs, soya jerky, cheese slices or string cheese, baked tofu cubes, bean and cheese mini-burritos, soya beans (edamame), mixed nuts, and energy bars.

Complex carbs--Don't leave home without them

Don't shy away from complex carbohydrates. Children's rapidly growing brains and bodies need the fuel.

• Look for snacks made with whole grains. Sesame and wild rice sticks, breadsticks, pretzels, corn chips, cereals, and biscuits are good choices.
• The USDA Food Guide Pyramid recommends five servings of fruits and vegetables daily. Sneak in a couple at lunchtime: pick fresh fruit that travels well, such as apples, pears, oranges, bananas, pineapple, seasonal berries, plums, peaches, and grapes. Vegetables are a tougher sell for finicky palates. Pack sliced carrots, celery, cucumbers, cherry tomatoes, or broccoli along with a zesty hummus dip or ranch dressing.
• Dried fruit is a treasure trove of fibre, iron, and trace minerals. Reach beyond raisins--try dates, apricots, cherries, bananas, papaya, and mango.

Just desserts

Treats that satisfy the sweet tooth while achieving your nutritional goals abound. Try one of these:

• Graham or animal biscuits (preferably made with whole wheat flour), fruit leathers, fig bars, muesli bars, pudding, or a piece of chocolate.
• Fruit salad with a dash of yoghurt and cinnamon, or apple sauce sprinkled with raisins.
• What to drink? Keep high-sugar fruit juices to a minimum or dilute them with water. Opt for water or protein- and calcium-rich soya milk or cow's milk.

Think small

Some children are overwhelmed by large amounts of food, so make servings small and simple.

• Cut sandwiches into easy-to-eat quarters.
• Buy in bulk and transfer foods to reusable one-serving containers.
• Cut fruit and vegetables into slices or small hunks.
• Purchase mini-carrots, small tortillas, and child-size biscuits and snacks.

Think creatively

Be inventive. Play with your food. Your children will catch on that eating can be fun.

• Dust off your cookie cutters and make fun shapes in slices of cheese, bread, or apple.
• Spice it up! Try a dash of cinnamon in apple sauce, or lemon pepper on a turkey sandwich.
• Introduce new flavours. Nori, a type of seaweed, makes a salty, crunchy snack. Sweet potato or taro chips can be an exotic, yet healthy, change as well.
• Think themes. Combine a bean and cheese mini-burrito, tortilla chips, and a mini-container of salsa. For the adventuresome palate, try a few pieces of sushi (the cooked variety), soybeans, and rice biscuits.
• Switch out sandwich bread with an English muffin, tortilla, bagel, rice cakes, flatbread, or pita bread.

Make lunchtime a memorable affair for your children with a little forethought, a dash of imagination, and a sprinkle of variety. Bon appétit.