School is back in session and that means parents everywhere are asking themselves the same question: What should I pack for lunch? Its an important question, since fueling kids bodies with nutritious foods will help them stay alert and focused at school, while also providing the building blocks for a healthy, growing body.

So what is the answer? Finding a way to pack a balanced, tasty and healthy lunch five days a week can be a challenge, so try breaking it down into these essential components: whole grains, protein, dairy and fresh produce.

The most obvious choice here is a sandwich made with whole wheat bread. Dont forget to double-check the ingredients list on the package to make sure your bread is actually a whole grain. If the first ingredient listed isnt whole wheat flour, you arent getting what you paid for.

And while sandwiches are great, its okay to think outside the box. Muffins made with whole-wheat flour, brown rice mixed with veggies and whole grain crackers all make the cut.

Protein is one of the most essential nutrients for young, growing bodies, so finding a variety of protein-rich foods your kids love is important. Try deconstructing that customary sandwich into deli meat roll-ups or use the peanut butter for dipping fresh fruit and vegetables. Greek yogurt, rotisserie chicken pieces, cottage cheese and hard-boiled eggs are other great sources of protein.

Foods rich in dairy provide important nutrients like calcium, iodine, riboflavin, protein and vitamin B12. The best choices for children over two years of age are a variety of low or reduced-fat dairy products. A lunchbox packed with at least one serving of milk, yogurt or cheese is a great way for kids to meet the recommended 2 -3 cups of dairy per day.

Every lunchbox should contain at least two fresh produce items. Apples, carrots, bell peppers, cucumbers, orange slices, fresh berries and cherry tomatoes are just a few delicious and colorful ideas. When it comes to produce, taking the time to do some of the prep work beforehand is key. Spend an afternoon washing, peeling and chopping so that fruits and vegetables can be ready and waiting to throw into lunches each morning.

Fruity Nut n Honey Energy Bites Recipe

Ingredients

1 cup cherries, dried

1 teaspoon vanilla extract

2 cup Honey Nut Cheerios

1/3 cup pumpkin seed kernels

1/2 cup almond butter

1 teaspoon honey

Directions

1. Soak dried cherries in hot water for 10 minutes. Drain and add to a food processor. Add vanilla and pulse until a paste forms (about 1 minute).

2. Add 1.5 cups of the Honey Nut Cheerios to the food processor and pulse again until the Cheerios are fairly crushed and well mixed in.

3. In a medium bowl, combine cherry mixture, pepitas (pumpkin seeds), almond butter, honey and the remaining 1/2 cup of whole Cheerios. Mix well.

4. Form into small balls, pressing tightly together with palms. If they are not quite sticking together, add just a tiny bit more almond butter.

5. Store in an airtight container in the fridge for grab-and-go snacking.

Source: http://www.superhealthykids.com

Taryn Palmer is a registered dietitian for the Magic Valley YMCA.

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Palmer: Anatomy of a healthy lunchbox - Twin Falls Times-News