By KARAN MINNIS, Guardian Lifestyles Reporter, karan@nasguard.com

In less than one week the streets will be teeming with parents shuttling their children off to school, after the long summer break. They will step out of the cars with their new book bags, their neatly-pressed new uniforms, and their hair brushed just right.

But have you supplied them with all the necessary ingredients to carry them throughout the day until you pick them up from school? Did you provide them with a good lunch?

According to nutritionist and caterer Chef Keshlah Smith-Cartwright, owner of Essence Catering, if you give your child $5 for lunch, and shepherded them out of the car, you've just killed the reminder of their day.

"Today, most parents are too concerned about buying the latest pair of shoes than they are about their child eating right, especially at lunch. They will spend hundreds of dollars on clothing and bags and forget that without a balanced diet, little learning will get done.

"Parents forget that when [children] go to school hungry, their minds will be on [their] belly, not the teacher. It's the same thing when it comes to lunch, and junk food has a similar effect. If [children] eat junk for lunch soon after [lunch] the only thing they'll want is a bed and again learning is hindered," she said.

Smith-Cartwright says a good lunch provides a variety of foods from the food pyramid and should meet one-third of children's daily calorie needs.

"It should also provide one-third of children's daily needs for 'problem nutrients.' These include protein, Vitamins A and C, iron and calcium. A good lunch should also limit the amount of fat to 30 percent or less of calories, and saturated fat to 10 percent of calories when averaged over the course of a week. And it could offer a variety of milk options, including fat-free, low-fat and reduced-fat milk and or flavored milk. The point is to give your child options while ensuring that they remain both healthy and focused at all times, and most school cafeteria do not provide this."

Simply put, a good lunch is a balanced one, formed around a dependable main course and punctuated with a solid supporting cast of nutrient-packed sides, a low, or no-calorie drink, and even a little treat. So it will be good to mix and match of what your [child] likes.

For those parents concerned with the poor meal choices their children's school serves up as lunch, Smith recommends making their lunch, which she says ensures optimum nutrition, while catering to their children's likes and dislikes.

When it comes to drinks, Smith-Cartwright said considering the fact that many beverages have nearly as much sugar per ounce as soft drinks, tossing the wrong drink in the lunchbox could translate into a three to five pound weight gain for your child by the end of the school year. Therefore drinks should be either zero, or low-calorie, like water, diet drinks, or high in nutrition (milk, 100 percent juice), or both.

Another tip she says, is to avoid a lunch built on refined carbohydrates. "Generally the intake of quick-burning carbs will leave your [children] with an energy and attention deficit for the rest of the day. So focus instead on protein, fiber, and healthy fats that will help keep your [child] satisfied, keep his metabolism running high, and provide some meaningful nutrition along the way.

"When I was young, it was common to take fruits, vegetables and home-cooked meals or sandwiches from home. But today, it seems like sugar, fat, butter and extra carbs are the norm. It seems like parents have stopped caring and are just watching their children become junk-food babies. Instead of poisoning your [children] parents need to develop the art of caring. To do this, they need to make the extra effort and prepare healthy lunches for their [children]" she said.

She says parents should be happy to give their children a good healthy lunch, which should include at least one whole fruit, a quality juice that's not rich in sugar and something wholesome like a sandwich or something hot. Another option she says, is to cook something the night before that can be re-heated at school or just make something early that morning.

She also encourages parents to visit their children's school cafeteria to see what's on offer. "If you find items like whole-wheat, reduced-fat cheese pizza, a variety of fruits and vegetables, fat-free flavored milk and low-fat yogurt, consider yourself lucky. Also be proud because you got a good school.

"But in reality most parents will be disappointed," she said. "They will find little or no fruit, lots of sodas, lots of fried, greasy food and candy. None of these are nutritious. But you can help your kids to make smart choices from the school menu. Teach them about nutrition and show them what they should eat and this should help. But nevertheless, school lunches will never be a substitute for healthy home-made lunches."

Lunch options for kids

Sandwiches made with lean meats, whole wheat bread, and light condiments.

Turkey or roast beef and Swiss sandwich on wheat bread (sans Mayo, but loaded with produce, if you can get away with it)

Sliced ham and cheese.

PBB&J (made on whole-wheat bread with a pure-fruit jelly like Smucker's Simply Fruit

Grilled chicken breast

Tuna or cubed chicken tossed with light Mayo, mustard, celery, and carrot

Thermos of hot soup

Sides/snacks with substance

Carrot sticks

Celery sticks

Apple slices with peanut butter

Fruit salad, banana, pear, peach, or any other whole fruit

Grapes

Olives

Almonds and raisins (mixed 50-50)

Small bag of pretzel sticks or Goldfish pretzels

Baked hips

6 Steps to a Great Lunch

Whether you pack or buy your lunch, follow these guidelines:

* Choose fruits and vegetables. They make your plate more colorful and they're packed with vitamins and fiber. It's a good idea to eat at least five servings of fruits and vegetables every day, so try to fit in one or two at lunch.

* Know the facts about fat. Kids need some fat in their diets to stay healthy. It also helps keep you feeling full, but you don't want to eat too much of it.

* Let whole grains reign. Grains include breads, cereals, rice, and pasta. But as we learn more about good nutrition, it's clear that whole grains are better than refined grains. What'' the difference? Brown rice is a whole grain, but white rice is not. Likewise, wheat bread contains whole grains, whereas 100 percent white bread does not.

* Slurp sensibly. It's not just about what you eat, drinks count, too! Avoid juice drinks and sodas.

* Balance your lunch. When people talk about balanced meals, they mean meals that include a mix of food groups: Some grains, some fruits, some vegetables, some meat or protein foods, and some dairy foods such as milk and cheese. Try to do this with your lunch.

* Steer clear of packaged snacks. Many schools make salty snacks, candy, and soda available in the cafeteria or in vending machines. It's okay to have these foods once in a while, but they shouldn't be on your lunch menu.