It's just about back to school time and that means millions of parents are back to figuring out what to pack in their children's lunchboxes. Here is a healthy and tasty five-step lesson plan (and some extra credit!) that will help put you at the "head of the class  in Lunch Box 101.

STEP ONE:  SELECT FOODS THAT FUEL
Fillings: Kids burn calories quickly so give them foods that provide lasting energy.  Pick low sodium, lean meats including turkey, grilled chicken, ham, tuna or the old standby, peanut butter. 
Breads:  Wraps and mini pita breads are fun for kids to eat and fill.  100% whole wheat varieties are best, but if your child won't eat it,  make up the fiber with an additional serving of fresh fruit.        
Condiments:  Limit butter, margarine and mayonnaise.  Substitute mustard, ketchup, cranberry sauce, jams and low fat mayo. 
Drinks:  Milk is the best drink for growing kids since it's packed with bone-building calcium.  The problem can be keeping it fresh if your school doesn't offer a milk program.  Other healthy drink alternatives include 100% unsweetened fruit or vegetable juices, flavored natural waters or calcium rich yogurt drinks.

STEP TWO:  TREAT 'EM RIGHT
'Treat  doesn't have to mean unhealthy.  There are a variety of healthy snacks available that are nutritious compliments and alternatives to cookies and chips.  A treat that is truly yummy and healthy (and my son loves!) is Hershey's Snack Barz.  They're a good source of calcium and iron and supply 10 % of the FDA's recommended daily values for thiamin, riboflavin, niacin, folate and vitamins A, D and B6.   Other tasty alternatives include low fat yogurt treats, low salt nuts, veggies 'n dip, fruit slices and dried fruits. 

STEP THREE:  MIX IT UP!
When kids like something they'll want it everyday.  Variety is important since it helps balance their nutritional needs.  So mix up their favorite peanut butter sandwich with a banana instead of jelly or replace their cheese crackers with cut up veggies with hummus or fruit and a yogurt dip. 

STEP FOUR:  INCLUDE THE KEY INGREDIENT:  YOUR CHILD
Create a healthy menu of suggestions for them to choose from and take them shopping to help pick out the items they've selected.  Let them help prepare their lunches, too. The more involved they are, the more likely they are to eat what's packed. 

And, most importantly:

STEP FIVE:  BE A GOOD ROLE MODEL!!!
Lunch is just one meal in a child's daily food schedule, a schedule that should consist of three full meals (breakfast, lunch and dinner) and two snacks.  Think outside the 'box', lunchbox that is.  Remember that children learn by example.  Establishing good eating habits and meal routines early on will provide them with a healthy lesson that will last a lifetime. 

EXTRA CREDIT!!