When kids enter school they are confronted with new experiences and challenges, many of which include food and eating. Here, among their peers, pressure to fit in begins, often in the lunch room. Even if you pack their lunch, there will be the inevitable trading, bargaining, and auctioning off of sweet snack cakes and candy. It is important to arm your school children with nutritional smarts.

They should know what constitutes a healthy diet before they lay eyes on the lunch lady. Teach them which foods will make them fat, tired, or sick, and which foods will make them strong and healthy. Before they enter school, get them used to skim milk, vegetables, fruits, and whole grains. Limit the extras like ice cream and candy. Sweets should be fruit, and desserts should be reserved for special occasions.

The food you send to school should be as healthy as the food they eat at home. Avoid prepackaged lunches. They are typically loaded with sodium, fat, and sugar. The lunch line may not be much better. Remember that even if the school offers “healthy” choices, there is no guarantee it’s what the kids will pick.