Now that school has officially started and our minds are racing with fears of Swine Flu lingering all around, many questions arise. A big one that I often hear is, “What is the single most important thing I can do every day for my kids to protect them?”

It’s simple: Feed them healthy food every day. As a parent and physician, I can assure you that well-nourished children stay healthier–and when they do get sick, recover quicker. The body obtains it’s main source of naturally-occurring vitamins and minerals from fruits and vegetables. Further, these nutrients provide the building blocks for a healthy immune system and cellular integrity throughout the body.

With the importance of childhood nutrition in mind, here are some tips for packing a healthy school lunch or snack:

1. Pack a nutritious snack every day that has at least 2 grams of protein
2. Look for snack foods or bars that are less than 140 calories per serving
3. Always pack at least one fresh fruit or veggie in school lunches
4. For younger kids who may not eat a lot, pack a half a sandwich (but that’s full of good stuff in the middle!)
5. Avoid artificial sweeteners, flavorings, and colors
6. Stay away from high fructose corn sweeteners at all cost
7. Pack a reusable water bottle every day so your child stays hydrated
8. Pack a calcium-rich snack such as a cheese stick or yogurt if your child is not drinking milk with lunch

-Dr. Keri Marshall, MS, ND is a licensed Naturopathic Doctor who specializes in holistic pediatrics and women’s medicine