Obviously, packing your child's lunch is the best way to control what she or he eats at school. But sometimes the clock doesn't cooperate. And sometimes your child insists on being "grown up" and buying lunch. So we've covered all the bases below.

• Go online with your kids to view the school's lunch menu for the coming week.


• Review each day's lunch menu with your kids and have them show you which choices are the healthiest ones.


• Another option: Have lunch with your child at school and, while going through the lunch line, ask your child to help you choose a healthy meal.

Here is a downloadable facsimile of a typical school-lunch menu. You can see that it's fairly easy to tell the healthier menu items from the fat- and sugar-laden ones. For example, steer your child away from the cheeseburger and toward the turkey- and-cheese wrap. Likewise, encourage your kids to avoid the French fries and go for the mixed vegetables instead.

• When packing your child's lunch, try to include at least one fruit, one vegetable, a whole grain, and a protein.


• Keep in mind that your child should eat at least 2 to 3 servings of dark green, red, and orange vegetables every day. (Encourage him or her to "taste the rainbow.")


• Fresh fruits and vegetables, as well as whole grains, have lots of vitamins and minerals. And they're rich in fiber, which helps reduce the risk of high cholesterol, diabetes, constipation and some types of cancer.


• Out of juice or low on milk? Water is what our bodies need the most, so pack water instead.

• Roll your own cold cuts. Use lean and low-fat turkey, ham or roast beef; low-fat cheese; and flour tortillas.


• Some baked chicken left over from last night? Try cubing it and serving it up with whole grain crackers. Add some baby carrots and an apple.


• Cold pizza can be made pronto with low-fat, shredded mozzarella cheese and pizza sauce. For the crust, use a flour tortilla, English muffin or mini pizza shell.


• Make cracker sandwiches using whole-grain crackers spread with reduced-fat cream cheese or peanut butter and jelly.



• Peanut butter and celery sticks are always a good choice. Or use low-fat pimento cheese.


• Go "interactive." Try veggie sticks with low-fat dip or dressing.


• Go "exotic." Most grocery stores now carry vegetable sushi that kids can dip into soy or teriyaki sauce.


• If they've gotta have something sweet, Jello, low-fat pudding, an oatmeal raisin cookie or graham crackers and fresh fruit can fit the bill.


• Special day? Surprise him or her with a small dark-chocolate heart and a handwritten message.

Note: Some schools have restrictions on what kids can bring for lunch. Check your school's Web site to make sure you're complying.