Salad days. Many children, especially preteens and teens, love salads, so why not pack one for lunch? Prepare the basic ingredients the night before (some takeout containers make good salad bowls) and pop the salad in the fridge till morning. For a basic salad: salad greens, cherry tomatoes, celery, carrots and cucumbers. Then let your child choose some favorite add-ons: low-fat cheese, fresh or dried fruit, bell peppers, toasted nuts, croutons, artichoke hearts, avocado, olives, sliced turkey or canned tuna. Put crunchy toppings in a separate container to add at the last minute. Tip: If you use bottled dressing, choose low-fat. Better still, make a jar of simple vinaigrette; then put what you need in a small, sealable plastic container for the lunch bag—and put that container in a zip-top bag for good measure.

Fruits and veggies, front and center. Use an eight-section slicer/corer to quickly cut a whole apple or pear, and put about 2 tablespoons of peanut butter in the middle to hold the sections together. Pop it in a cute plastic apple container (available online), and it will be the hit of the lunch table. If your child likes veggies, give them center stage. Spread whole-wheat bread, pita or tortilla wrap with hummus, tapenade or pesto—or a tasty blend of pesto and plain yogurt. Top with your child's favorite shredded or chopped veggies: tomatoes, cukes, peppers, squash, pickles, celery, carrots, sprouts, lettuce. Tip: Add low-fat cheese, nuts or hard-boiled egg if you want extra protein.

It's a wrap. Kids sometimes find wraps to be more fun than plain ol' sandwiches. You can put almost anything in a wrap, but it helps to start with something moist like hummus, mustard, tapenade, pesto or low-fat cream cheese to spread on it. Then you can add thin slices of turkey or low-fat cheese or just about anything: chopped olives, nuts, veggies, fruits, egg salad, tuna salad … the list is endless. A favorite for teenagers is the chicken Caesar wrap: a little canned or leftover chicken, chopped romaine lettuce, sprinkling of grated Parmesan, and a drizzle of low-fat Caesar dressing. Tip: For young children, cut wraps into bite-sized pinwheels.

Fill up the thermos. For a warm winter lunch, put leftover soups or pastas in a thermos. Favorites may include chicken noodle soup, chili, beef stew, mac and cheese, spaghetti or chicken and dumplings. Tip: To keep the food warm longer, preheat the thermos by filling with hot water for a couple of minutes before adding the lunch contents.

Drink up. Encourage your child to drink and enjoy plenty of water. Soda is considered a primary cause in the obesity epidemic that now affects about 17 percent (or 12.5 million) of American children. So, make sure you have a safe, BPA-free water bottle to send to school with your child's lunch. Alternatively, pack a small 100% fruit juice box or pouch. Older kids may prefer lemonade or flavored waters, but try to limit the sugar content. Tip: Freeze a juice box or pouch (or a yogurt cup) in the freezer to multitask as an ice pack in your child's lunch.