Healthy lunches are the fuel for your child's tank. It helps them stay alert, productive and improves behaviour.

Healthy lunch foods should consist of: a source of protein to keep your child alert such as hard boiled eggs; complex carbohydrates for slow-release energy like whole-wheat bread; calcium for growth, healthy bones and teeth such as skim or 1% chocolate milk and fruit and vegetables for vitamins and minerals.

Do try to find out what your child would like in their lunch bag. Mix up the breads, buns and wraps when making sandwiches and jazz up sandwich fillings with new combinations like canned light tuna with sliced apples and raisins. Pack small bite size pieces of fruit, carrots, cherry tomatoes, cucumber slices, raisins or cheese cubes. When it comes to beverages, provide skim or 1% chocolate milk and if you pack fruit juice only include those that contain 100% fruit juice. Sport drinks should be avoided and treats should be limited to once a week.

Also have your child help pack their lunch so they can learn first hand and ask questions along the way.

So get an A on your Lunch Bag report card.

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