UNIVERSITY PARK, Pa. -- As parents dust off their children's lunch boxes and prepare for another year of packing school meals, a registered dietitian in Penn State's College of Agricultural Sciences offers several tips for keeping lunches safe and nutritious.

"Children need the proper fuel to get through an afternoon of lessons and activities," says Sharon McDonald, health and nutrition extension educator based in Blair County. "These tips can help to get the school year off to a good start with healthy and nutritious lunches."

Keep cold foods cold. Use an ice pack and an insulated bag. "You also can use a frozen juice box to keep other foods cold," McDonald says. "By lunchtime, it will be thawed enough for your child to drink."

Keep hot foods hot. Use an unbreakable thermos that will keep foods above 140 degrees until lunchtime. Pre-heat the thermos with hot water before placing food in it.

Use containers specifically designed for carrying food.

Discard leftovers. Also be sure to wash containers, bags and lunch boxes thoroughly.

Follow the food pyramid. Ideally, lunch should include two servings of fruits and/or vegetables; one serving of low-fat milk, yogurt or cheese; one or two servings from the grain group; one serving from the meat group; and small amounts of food from the tip of the food pyramid for added pleasure.

"At the very least, a good rule of thumb is to include at least three of the five food groups," says McDonald. "A sandwich is a good way to include many of the food groups. Add some fruit and low-fat milk as the beverage, and you're well on your way to a balanced meal."

Involve the kids. They're more likely to eat what's in their lunch if they helped plan and prepare it, McDonald says.

Fight food boredom. "Some younger children may be satisfied with, or even insist on, having the same thing every day," she says. "But if they get a little bored, use different kinds of breads, such as pita pockets, tortilla wraps or English muffins. Try cutting sandwiches, fruits and vegetables into different shapes to vary the look and texture. Make kabobs with fruits and vegetables on a straw and send along low-fat yogurt or salad dressing as a dip. Pack dry cereal or granola to mix into yogurt, and give them pretzels or rice cakes instead of potato chips."

Pack lunches the night before. If morning is hectic at your house, try packing lunches while you're clearing away supper. When preparing fresh fruits and vegetables for dinner, place some in containers for use in lunches the next day.

Buy ready-to-eat items. For convenience, many products also can be purchased in individual-sized serving packages. Or if you prefer, buy foods in larger quantities and repackage them in small plastic containers, store properly, then grab and use as needed.

Allow for special treats. Pack cookies or a snack bar, or include a special note from mom or dad.

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EDITORS: Sharon McDonald can be reached by phone at 814-940-5989 or by e-mail at slm25@psu.edu.

Contact: Chuck Gill cdg5@psu.edu 814-863-2713 814-863-9877 fax