Healthy, but not ho-hum Key to getting kids to like nutritious stuff: CHOICE

SIX-YEAR-OLD Anabel Shaffer Barnett admits she's a picky eater. "I'm like my daddy. I eat the same thing every day."

For this West Chester first-grader, that would be one piece of soft whole-wheat bread spread with peanut butter, which is what her mom or dad packs in her lunch box, along with yogurt, an apple or grapes, and a cookie. She has milk or water to drink.

"This summer we tried some new things," said her mother, Missy Shaffer, "and she's now eating peaches and corn on the cob. I try not to stress about it and let her eat what she likes. Our rule is some green or orange vegetable every day, and at least one fruit once a day. We do it by color."

As parents everywhere can attest, back to school means back to packing lunches, usually for a less-than-enthusiastic audience. Making sure that your kids get the nutrition and brain food they need throughout the day can be a real challenge - especially if your brood includes a finicky eater.

If you're also trying to control your child's weight, going the easy, processed-food route just won't cut it.

So what's a harried parent to do?

A good start: Replace processed foods with similar foods that are lower in fat, nitrites, sodium and other bad-in-excess stuff.

We all know that kids love those pre-packaged, kid-friendly lunches, but they're loaded with fat and sodium. A better option: all-natural, organic, antibiotic- and nitrite-free deli meats, sausages, hot dogs and cheeses such as those made by Applegate Farms of New Jersey, available at most supermarkets.

And while a sandwich can be ho-hum, a wrap, a stuffed pita pocket or an assemble-as-you-go lunch can be fun. Kids love to dip, which makes reduced-fat mozzarella or string-cheese sticks, cut-up veggies, sliced fruit, lunch-meat and cheese roll-ups, and whole-wheat breadsticks all fun items. Pair them with hummus, low-fat salad dressing, peanut butter, yogurt, salsa and the like.

The key is letting kids make choices about their lunch, said Aramark nutritionist Alicia Kent, who oversees lunch programs for thousands of students in 13 New Jersey school districts.

"Get children involved in the decision-making process by giving them choices among healthier options," Kent said. "If they make decisions and help make their lunch, they'll be more excited about eating healthier things."