Spaghetti O's for your kids' school lunch you are definitely not packing a healthy and nutritious meal that will benefit them throughout the day.

Many parents feel they don't have the time to put together a nutritious lunch or they think giving their child junk food will suffice during the school day.

But what their lunch really needs to include are foods from at least four of the five food groups: (1) milk and milk products, (2) meat, fish, eggs, poultry or vegetarian alternate, (3) bread, cereal, rice, pasta, (4) fruit, and (5) vegetables.

Government nutritionist Betsy Baillie said that for parents sending lunches for the first time -- with a five-year-old -- it is important that you do not send too much food or too many choices as it overwhelms the child and can discourage them for eating at all.

Some parents send enough food for two! "If parents want students to pack their own lunches it is important that they help them develop the skills to do this -- help them plan what needs to be in it and make sure they do it. Parents must hold their kids accountable,'' Ms Baillie said.

She added: "And do not give them too much responsibility before they have the knowledge and skills to do a decent job.

"Parents also need to be proactive. If you do not like what foods are allowed in your child's school become involved and ask the principal if you can form an action group to develop a healthful school policy in your child's school.

"Last but not least, we know healthy students succeed so ensure your child eats breakfast before going to school as well as having a balanced diet throughout the day.'' Brown bag lunches don't have to be boring. Here are some suggestions: Jazz up favourite sandwich fillings by putting it on raisin bread, a bagel, a lightly toasted English muffin, a hot dog roll, or in pita bread.

As a fun alternative toast two waffles, let them cool and fill with favourite filling.

Ideas for different sandwich filling: Drain cottage cheese with pineapple and chopped nuts, sliced peaches, raisins, or apple butter.

Mashed baked beans with grated onion; Or add something crunchy such as bean sprouts, sunflower, sesame, or pumpkin seeds.

Add curry powder to tuna, chicken, or egg salad.

Mini sandwiches are just the right size for tiny hands. Try peanut butter on mini rice cakes, turkey and `lite' mayonnaise on a mini bagel, or sliced chicken and low fat cheese on cocktail bread.

Make a pasta salad using macaroni and other fun shapes pasta. If you don't have a recyclable dish put it in a sturdy zip lock bag and chill well. At lunch time your youngsters can eat right out of the bag.

Instead of sandwiches, pack chunks of cheese, chicken or meat and vegetables (such as cherry tomatoes or zucchini slices) in a container or bag.

Remember leftovers when you are planning lunch. A chicken leg, meatloaf sandwich, slice of cold pizza or a serving of macaroni and cheese.

Children sometimes enjoy raw vegetables better than cooked ones. Wrap raw vegetables in a damp paper towel, put in a container or bag; pack a low fat dip in a small leak proof container.

Ms Baillie also offered some ideas if you don't have the time to prepare a good lunch.

Make a number of sandwiches in advance and freeze them in plastic wrap -- (so bread does not dry out). Egg and salad ingredients like lettuce and tomato will not freeze. Label the sandwiches and date.

Send individual tins (with pull top rings) of spaghetti, macaroni and cheese, baked beans etc. These foods are high in sodium, so only use them occasionally. Don't forget to send the spoon! Pack a frozen individual container of yogurt or can of fruit juice in with the lunch to keep other foods cool. By noontime, the juice and yogurt will be thawed and ready to eat.

If you are concerned about your child's fat intake use calories-reduced or fat-free products such as `lite' mayonnaise, fat-reduced or "turkey'' varieties of lunch meats, water-packed tuna, fat-free or fat-reduced cheese.

Then pack fruit for dessert.

Some desserts offer more nutrition than others. Oatmeal raisin cookies or fig bars, for example, contribute some vitamins and minerals, while gingersnaps or graham crackers make good low-fat choices.

Bake a batch of nutritious fruit breads or muffins with your child on the weekend and freeze to use later in the week.

Trail mix is a nutritious lunchtime treat. Simply mix together any combination of nuts, seeds, dry cereal, `lite' popcorn, and dried fruit (chopped apricots, apple rings, raisins) and pack in a bag or container.

A REAL LUNCH -- This is what a school lunch should look like with foods from at least four of the five food groups -- vegetables, tuna sandwich which takescare of meat and bread, and fruit.

A REAL LUNCH -- This is what a school lunch should look like with foods from at least four of the five food groups -- vegetables, tuna sandwich which takes care of meat and bread, and fruit.