NORTH DAKOTA ( KXNET ) — With kids going back to school soon, it’s time for parents to start thinking about school lunches.

Parents are always wondering what the best lunches are that are both healthy and enjoyable, but it seems to be no easy task.

Registered dietitian Kelly Springer has some tips that will make things easier for every mom and dad this upcoming school year.

The first tip for parents is to make sure the plate is balanced with five real food portions. Every plate should be 25% fruit, 25% vegetables, 25% protein, 25% grains, and one serving from the dairy group.

The second thing parents should remember is to avoid sugary snacks. While fruit contains natural sugar, the kind that should be avoided is the kind that’s added during processing. Processed sugar is linked to obesity and other health issues.

A third thing to keep in mind is energy-boosting foods. A lot is expected from kids every day, so make sure they have energy-boosting foods that are rich in carbohydrates, healthy fats, and iron (along with vitamin C and B vitamins).

Another thing is foods with immunity support. Since schools are full of germs, kids get sick easily. You can help their immune system by making sure they have foods that contain beta carotene, vitamin C, iron, since, selenium, vitamin D, probiotics, and omega 3’s.

Parents should be aware, but can’t always control, the fact that milk and water should be the only options to drink during lunch. Staying hydrated is best, as dehydration can lead to feeling tired and sluggish, and makes it hard to concentrate. Any fruit drinks that are packed with sugar should be avoided.

Packing lunches shouldn’t be difficult or time-consuming, you just need to keep it easy. Parents can make lunch the night before or take the kids shopping to pick out what they want.

Finally, parents shouldn’t forget to change things up. Variety is good since nobody likes to eat the same thing every day. Kids may have favorite meals, but that shouldn’t deter you from mixing it up once in a while.

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