How can I pack healthy but appetizing lunches for my children?

Children like variety, but the quality of the food you pack for your child is important. Choose one ingredient from the following groups to create different combinations of healthy, tasty lunches and snacks. If your child is under 12, a half portion may be appropriate.

Bread: Whole-grain wrap, whole-grain pita, 100-calorie whole-grain sandwich thin, whole-grain English muffin, a half or whole cup of whole-grain or high-protein pasta, three-fourths of a cup of cereal, whole-grain waffle

Protein: Tuna, peanut butter, beans (soybeans are complete proteins), fat-free hard cheese, chicken breast, tofu, low-salt and low-fat white deli meat, turkey meatball, baked falafel balls, hard-boiled egg (s).

Vegetables: Any and all -- include three servings

Fruit: Any and all -- include two servings

Dairy: Small container of fat-free milk, small fat-free yogurt, part-skim string cheese, small container of soy milk, fat-free pudding, small container of feta cheese or part-skim mozzarella cheese

Fat: One-sixth of an avocado, small handful of nuts (if allowed in school), hummus, bean dip, mixture of balsamic vinegar and olive oil, mustard.

Packing healthy yet appetizing lunches for your children can be challenging at times. Try these tips next time you head to the supermarket:

• Ask your child what he or she wants for lunch
• Compromise a smidgen as long as the majority of it is healthy
• On Fridays, all moms should take the day off and pack lunch money

Here are some nutritious meals that your child just may enjoy!

Mexican Monday: Baked whole grain tortilla chips, fresh salsa, cheddar cheese reduced fat wedges, a clementine and low-fat milk

Thanksgiving Tuesday: Home-style turkey breast, cranberry sauce, light mayonnaise, lettuce, whole wheat roll, craisins and low-fat milk.

*Cook a turkey breast for dinner on Sunday. The extra makes for lunches that taste like Thanksgiving leftovers.

Roll-Up Wednesday: Roast beef, light cheddar cheese, mayonnaise, lettuce, whole wheat wrap, carrots sticks (1 cup), light Italian salad dressing (2 tablespoons), grapes and low-fat milk.

*Packing tip: Pour salad dressing in bottom of small container. Stack carrots sticks on top. Cover.

B.O.B. (Big on Bagels) Thursday: Whole grain bagel , light cream cheese, mozzarella sticks, two, red peppers with light ranch dressing, a New England apple and low-fat milk.