A lunch packed at home is often a better choice, nutritionally, than a lunch your child buys at school, says Mary Pat Alfaro, education coordinator in Nutrition Therapy at Cincinnati Children's Hospital Medical Center. But parents have to make good choices, and keep portions under control.

"We recommend 60 minutes of physical activities for kids during the school day, but that often doesn't happen. That's why we have to look so hard at the calories kids take in. They just aren't burning them off so fast," she says. Lunch is an opportunity to fulfill the recommended daily goal of five servings of whole grains and five servings of fruits or vegetables. The first step is making some substitutions that you can slide in without objections.

"It's OK to have chips, but instead of potato, look for something whole grain, like Sun Chips, popcorn, or some kinds of tortilla chips. They all come in flavors, like barbecue, so that may help them be better accepted. If they like high-sugar granola bars, look for something like Kashi bars. And substitute the new white whole wheat bread for the usual white."

Except for their expense, Alfaro likes the snacks packaged in 100-calorie bags. "It's all about portion control, so those can be fabulous," she says. Look hard, though. Many convenience foods do not meet dietary goals for kids. Lunchables are low in fiber, high in sugar and include juice that's basically sugar water. Alfaro suggests some products that are aimed at adults, like South Beach Diet refrigerated wraps.

And don't think you're doing the right thing to make sure your kids pack juice. Even 100 percent fruit juice is loaded with sugar. "A juice serving should be 4 ounces. It's not a substitute for water," said Alfaro.

A few more tips:

• Milk and other dairy should always be 1 percent or skim.

• Involve children in planning and preparing lunches. Provide choices and let them decide what to pack that day.

• Make your own "lunchable" using a divided plastic container.

• You can freeze some kinds of sandwiches - not only is it easier to do it ahead, but they'll stay cold and safe. Good ones to freeze include peanut butter, cheese spreads and cooked meats. Not so good: anything made with mayonnaise, yogurt, raw vegetables and eggs. Or just freeze the bread.

• Make raw vegetables such as baby carrots, celery and bell pepper strips appealing and more likely to be eaten by packing them with ranch dressing, hummus or salsa.

• Choose fruit that is easy to eat. Grapes, strawberries, apple wedges and orange sections are all good choices.

Need more ideas? Listen to the real experts: Other parents.

• Barbara Walker of Harrison, Ohio, says she tries to be conscientious about the food she gives her two kids, but "I try to make it interesting so they don't throw it away or trade it for junk." She exploits the full range of nut butters from sunflower and peanut to macadamia and almond. She also packs easy-to-eat vegetables such as sugar snap peas, as well as dried fruits.

• Rachel Ward of Erlanger, Ohio, avoids soggy, squished sandwiches for her daughter Alexis, 7, by making wraps with small tortillas. "Alexis loves to make them herself. She thinks it's fun."

• Teri Ward of Delhi, Ohio, says she sends her 8-year-old twins to school with peanut butter crackers, carrots and dip, string cheese and a yogurt. But occasionally, they have breakfast for lunch. "My kids have brought cereal and pour the milk they buy in with it. Sometimes I'll put in a few frozen blueberries."

• D'Shon Moonshine-Shapiro of Wyoming, Ohio, says she's very particular about what her kids eat, and these work for them: "Dried, no-sugar-added cherries, 100 percent fruit, no-added-sugar fruit leather, salsa with tortilla chips, with a hard-boiled egg or mozzarella string cheese and hummus with matzo or other plain crackers and cut-up vegetables to dip."

• Mary Seguin of College Hill, Ohio, says her son was lucky to have made friends with some real food-obsessed kids. "He'll come home telling me the great things they had. So I finally bought stainless steel Thermoses for my three kids. If they like what we have for dinner, they can take it for lunch." She says mini bagels are a nice change, and "I think of vegetables that go beyond mini carrots. My kids like cucumber. For fruit, cut a kiwi in half and pack it in its own container with a spoon to scoop it out."