Parents struggle, especially at back-to-school time.

Should you spend $100 on shoes that make your son fit in when a $25 pair will do—If you pick the Miley Cyrus backpack over the Selena Gomez messenger bag, will your daughter get picked on?

And, what should you pack in their lunches?

Trying to keep children from getting bored with their home-made lunches can be a challenge. Some moms and dads make it easy on themselves by buying packaged lunches. But most foods marketed for the lunch box are highly processed and might contain trans fat, high-fructose corn syrup and a host of preservatives.

Good Medicine, a publication from the Physicians Committee for Responsible Medicine, lists the five worst packaged kids meals in its summer edition. Dietitians from The Cancer Project, an affiliate of the physicians' group, analyzed almost 60 packaged lunch box meals offered by major companies. Lunchables' Maxed Out Cracker Stackers Combo Ham and Cheddar topped the list with 22 grams of fat, 50 milligrams of cholesterol and 1,600 milligrams of sodium — more salt than younger children should consume in a day.

The report found that most packaged lunch box meals have little or no fiber and are high in fat, sugar, sodium and cholesterol.

Nancy K. Durall, registered dietitian with St. Joseph Healthy Living Center, recommends parents base their child's lunches on the MyPyramid Guide (www.mypyramid.gov) and use it as a teaching tool for youngsters to learn balanced, healthful nutrition. The hands-on lunch-making experience can be an excellent way for parents to teach healthful nutrition and responsibility for their child's health choices, she said.

"All meals can be a valuable teaching time, laying a foundation of good health for years to come," Durall said. "In addition to good nutrition and diet habits, lunch planning and preparation helps children establish organizational and planning skills and helps them develop creativity and responsibility."

Time is of the essence during the morning rush, and it's important for parents to make it count.

"Putting it all together the night before makes it so convenient to grab and go on the way out the door," Durall said.

There are plenty of nutritious foods that are easy to pop into the lunch box. Once the sandwich is made, let the youngsters use the three-bowl approach. Fill one bowl with fruit, one with treats and one with dairy (cheese sticks, cubed cheese, yogurt). Throw in a juice box, and lunch is ready.

Fresh fruit is an easy choice for the lunch box.

"Fresh fruit is the original fast food," said Janet Tietyan, a registered dietitian with the Kentucky Cooperative Extension Service. "Apples are the obvious choice because they travel well. But with the right containers, bananas, pears and berries can arrive unharmed at lunch."

Said Durall: "Encourage youngsters to explore dried fruits. They can satisfy a sweet tooth and offer fiber, nutrition and easy, safe lunch packing.

"Not to be a daily habit, but for fun, pack a mini candy bar or a couple of small cookies with a reminder to eat the other great-tasting foods the child has chosen first. Let children make suggestions and together be creative. There are many more combinations as varied as texture, flavor, color and shapes available in foods from the garden and market."

For children who might have a problem with their weight, choose lower fat and reduced-sugar items, Tietyan said. "For lower calorie lunches, use wraps instead of bread. Wraps can be fun to eat."

Tietyan also recommends that parents use containers that will hold fruit, wraps and fresh veggies. "Choosing reusable containers and lunch bags rather than plastic bags is a sustainable way to go."

Here are tips for packing your child's lunch:

• Place a frozen juice box in your youngster's lunch box. It will keep the food chilled and be thawed by lunchtime.

• Pack antibacterial wet wipes so your child can clean his hands before and after eating.

• Wash fruits and vegetables before packing them.

• Invest in reusable insulated lunch boxes. Keep two or three gel packs in the freezer so you'll always have one ready. Refrigerate foods overnight. Use an insulated container for hot foods.

• Prepare as much as possible the night before. Freeze juice boxes, refrigerate sandwiches, cut vegetables or portion out pasta. This also will allow your child to help more easily.

• Prepare ingredients in bulk. Keep enough cut fruit for several days and put in plastic containers. Slice meats and cheeses for the week, and place a week's worth of individual portions between pieces of wax paper.

• Use small resealable bags to pack dressings. Children can open one corner and simply squeeze onto salad, then discard.

• Youngsters like to dunk things. Pack salsa, hummus, yogurt, bean dip or salad dressing for them to dunk their sandwich, veggies or fruit into. Pack celery sticks with cottage cheese-salsa dip and apple slices with peanut butter. Place in small, colorful containers.

• Make bite-size and mini versions of regular foods like sandwiches. They work well for small appetites and are more likely to be eaten.

• Put all the essentials of a sandwich on wood skewers. Thread alternating small chunks of turkey, ham, cheese, cherry tomatoes, broccoli and fruit.

• Sandwich a variety of fillings between crackers, rice cakes, flat breads, shaped rolls, bagels, pita bread, English muffins, raisin bread and scones.

• Sneak in some grated veggies to sandwiches and wraps for crunch. A julienne peeler is ideal for slicing carrots and zucchini to hide in sandwich fillings.

• Use cookie cutters to cut sandwiches into fun shapes.

• Make spirals by removing the crusts from the bread and flattening the slice with a rolling pin. Spread peanut butter and jelly, cream cheese and jam, or ham (or any other favorite filling) and tightly roll up. Wrap in plastic wrap and refrigerate overnight. In the morning, slice into spirals and pack in lunch containers.

• Turn a hot dog bun into a miniature submarine sandwich. Slice deli meat into thin strips. Add cheese and shredded lettuce. Pack a small container of salad dressing to pour on top at lunchtime.

• Make tasty sandwich fingers using a variety of breads and fillings like cream cheese or peanut butter. Spread a little peanut butter on a slice of homemade banana bread and top with a second layer. Blend cream cheese and applesauce and sandwich between slices of cinnamon raisin bread. Cut into fingers.

8 ounces roasted deli chicken or turkey, sliced C\v-inch thickEight 8-inch wooden skewers16 green grapes12 strawberries, cut in half lengthwiseCut chicken into 3/4-inch cubes. To make kebabs, thread 3 pieces cubed chicken, 2 grapes and 3 strawberry halves onto each skewer in any order. Leave enough space at the bottom so kids can hold the skewers comfortably.To wrap, lay 2 skewers on a sheet of aluminum foil and fold foil loosely over kebabs.Source: www.mealmakeovermoms.com.

1 slice American cheese1 slice bologna1 hot dog bun1 tablespoon Miracle Whip salad dressing1 leaf lettuce leafCut cheese and bologna in half, using knife to make zig-zag cut. Spread inside of bun with salad dressing; fill with lettuce, cheese and bologna.Source: Kraft Foods.

1 slice whole wheat bread1 tablespoon cream cheese spread3 slices turkey breast3 slices tomato1 slice white breadSpread whole wheat bread with cream cheese; top with turkey, tomato slices and white bread. Cut sandwich into 3 horizontal strips, then 3 vertical strips to make 9 squares. Turn 4 or 5 squares upside down. Arrange squares on plate, alternating colors as needed to resemble a checkerboard.Source: Kraft Foods.

1 tablespoon reduced-fat cream cheese¼ teaspoon honey1/8 teaspoon freshly grated orange zest2 slices very thin whole-wheat sandwich bread2 medium strawberries, slicedCombine cream cheese, honey and orange zest in a bowl. Spread cream cheese mixture on bread. Place sliced strawberries on 1 piece of bread, top with the other.Source: Eating Well magazine.