Avoiding the lunchbox rut

In addition to trying different breads, McGowan also changes up the sandwich spreads — chipotle mayo is a favorite in her house. She also suggests making fruit "kebabs" using chopsticks instead of packing whole fruit.

But even though she prefers packing to letting her kids buy, McGowan concedes that sometimes it's not the school lunches that are the culprit when it comes to lack of nutrition.

"I think one of the biggest problems parents encounter is kids only eating the 'good stuff' out of the lunch," she says. "If you give them too many options, don't be surprised if your child becomes a picky eater."

Nutrition consultant Susanna DeRocco of Healthy Bodies, Happy Minds says smaller portions that are easy to eat lead to what she calls "deconstructed" lunches. For example, instead of packing a yogurt parfait, you can pack the components separately and have kids build it themselves.

"Kids eat with their eyes first," says the Towson mother of two. "Separating the colors and textures really does make it look more appealing."

When shopping for lunch food, DeRocco's No. 1 rule is stick to the list.

"If you go in hungry or pressed for time, you'll end up buying more of the processed stuff that's easy to throw in the cart," she says.

And when it comes to preschool- or kindergarten-age children, she says not to worry about getting anything specially geared toward young kids. The difference is not in what you give them, but the amount. For example, pack four carrot sticks instead of a whole bag — the key is to not overwhelm them.

When all else fails, chef Diane Bukatman of For the Love of Food cooking school in Reisterstown suggests involving kids in the process by preparing lunch items together over the weekend. It saves time on weekday mornings, and if kids help decide what they eat, they are more excited about it.

"Lunches should never be stressful, for you or your kids," she says. "Getting them involved will help turn it from a chore into a bonding activity."

What to pack

Here are some lunchbox suggestions from the experts:

Apple sandwiches

Core an apple and cut into rings. Use lemon juice to keep the apples from browning. Spread peanut butter over each ring before sandwiching them together with granola and raisins. Sprinkle in a few dark chocolate chips for a surprise.

Veggie pita wedges

Pack pita wedges in a large container. In a side container, pack hummus for your child to spread on the wedges. Also include containers of diced carrots, celery and other vegetables that can be sprinkled on top.

Breakfast for lunch

Make oatmeal and pack it in a Thermos. In side containers, add an assortment of sliced fruit, nuts and granola for your child to add at lunch.

Tip: "Preheat" the Thermos by putting hot water in it and let it stand a few minutes before dumping it out and adding the oatmeal. This will keep the oatmeal warmer for a longer time.

Turkey sticks

Take thin slices of turkey and wrap them around whole-grain pretzels or sesame sticks. Pack with cut fruit and colored toothpicks for your child to make his or her own mini-kebabs.

Mexican-themed lunch

In small containers, pack shredded lettuce, shredded cheese, salsa and sour cream. In a larger container, put leftover ground beef flavored with taco seasoning. Leave enough room for your child to add the other ingredients. Pack with tortilla chips (and a packet of hot sauce for the more adventurous).

Build-your-own yogurt parfait

Pack low-fat or Greek yogurt in a large container. In smaller compartments pack granola and fruit such as blueberries and sliced strawberries. Add a side cup of honey that your child can pour over the parfait.