For many parents the start of the school year means dealing with school supply lists, nervous and excited kids, a new schedule...and packing lunches. It's a daily chore that involves balancing children's preferences and social pressure (ie avoiding "weird" looking foods) with good nutrition and pack-able foods.

To make life easier, parents need an easy to remember  (at 7 am or earlier!) plan of action. At my house, we use the 5-finger lunch packing rule--that's one type of food for each finger of your hand.

1. Protein


2. Grain


3. Vegetable


4. Fruit


5. Dairy

Protein foods should be lean--and/or contain healthy fats. Great choices include lean lunch meats, such as deli-sliced turkey breast, lean ham or lean roast beef. Turkey, salmon or egg salads are best made with canola-oil mayo--a healthy fat. Peanut butter, almond butter or soy butter are also high in protein and provide healthy fats. But the protein doesn't have to be in a sandwich! Sandwich fillings can be packed with crackers or try packing soup in a thermos or turkey jerky--kids often love the change. Bean salads, bean dips and hummus are healthy, too, if your children enjoy them.

Grains are usually a popular choice. Whole-grain breads make great sandwiches--but you can also create sandwiches on whole-grain bagels, English muffins or hamburger and hot dog buns. However, most kids get tired of sandwiches quickly. When they do, there are lots of other whole-grain options: whole-grain crackers, whole-grain Goldfish, brown rice cakes, baked chips, whole-wheat pretzels, whole-grain pasta in a plastic container or even popcorn. You can also make a trail mix combining low sugar whole-grain cereal with dried fruits and nuts.

Vegetables are an important part of lunch, because it's hard to fit in the need three servings of veggies during the after school hours. However, baby carrots get boring after a while--so try some other vegetables for variety: sliced cucumbers, cherry tomatoes, sugar snap peas, celery sticks, red or yellow pepper slices, jacama slices, or even whole carrots. Add a small container of hummus (that's a protein!), guacamole or other dip occasionally, for added interest. In fact, you can make it a dipping meal by packing crackers and cheese sticks to dip, as well. On the other hand, lunch vegetables don't have to come in a small baggie on the side, you can also pack salads in a Tupperware container, add veggies to soups packed in a thermos, or enhance a sandwich with grated carrots, spinach leaves or some avocado.

Fruits are an easy and popular part of most packed lunches. Whole apples, oranges, bananas, peaches, plums and pears are obvious choices--just wrap them in a paper towel for extra padding (and to catch drips). Grapes, melon or mango can be packed in plastic containers, along with a fork. Alternatively, single serving packs of apple sauce and pineapple are often available without added sweeteners. If you want to get fancy, try packing frozen berries topped with plain or vanilla yogurt and a handful of nuts in a plastic container. The berries will thaw by lunchtime and create a yummy berry sauce. Another great option is to freeze a smoothie in a plastic container. It will soften by lunchtime, producing a fun frozen sorbet to be eaten with a spoon. Dried fruits, including raisins, are another quick option, just avoid those with added sweeteners.

While real fruit is always healthy, fruit chews and juices aren't the best choices for kids. Juice fills kids up--without fiber, protein or healthy fat--and make keep them from eating the other healthy things you've packed. if you do pack juice, only pack 100% fruit juice. But, really, water  or milk are better beverages. Fruit chews are generally made with lots of sugar and very little actual fruit. Even if they contain vitamin C, they are basically just candy.

Dairy is the final "finger" to include in each lunch. If it's available, your kids might want to purchase low fat milk at their school. However, you can back it in a thermos, and even add a cinnamon stick or splash of vanilla for flavor. Yogurt is another option, however, look for brands low in sweetener or pack plain yogurt with fruit. 2% or part-skim cheese  is now available in sticks and slices.

Beware of highly sweetened dairy foods. Yogurt tubes, puddings and flavored milk often contain huge amounts of sugar. Also, look for low fat or skim milk and 2% cheese. Although kids need plenty of fat in their diets, higher fat dairy foods contain saturated fats. Instead add nuts, dips and spreads that contain healthier unsaturated fats.