By Elizabeth Wilkerson -- Daily Staff Writer

When it comes to packing a healthy and tasty lunch, whether for your youngster or yourself, a little planning can go a long way.

When you pack a lunch, start by thinking about the different food groups, which include grains, dairy, proteins, fruits and vegetables, said Susan Lessar, a dietitian with Winchester Medical Center.

"Try to include at least four of those five food groups when you pack your lunch," she said. "It may require you to be a little creative, if you're packing your child's lunch."

If you have a sandwich with meat and cheese on whole grain bread, Lessar said, there are "three sources right there out of your five main food groups." Then, toss in a box of raisins or a banana, she said, and even add something extra, like an ounce of chips or something else your child wants.

"If the child doesn't like wheat bread, you can use white bread," she said, but choose a white bread that is made from whole grains and "contains a pretty good source of fiber."

Pitas or wrap sandwiches stuffed with grilled chicken or vegetables are healthy alternatives, according to KidsHealth, a Web site created by The Nemours Foundation's Center for Children's Health Media. Soups, salads and last night's leftovers can also have a place in your child's lunch box, it says.

What's also helpful, Lessar said, is to involve the children in the process of picking food at the grocery store. But, beware of some of the prepackaged, convenience items, such as the ready made lunches available at most grocery stores, which can be very high in fat, calories and sodium, she said.

"I know those are a pretty easy thing for parents to pick up at the store, but they're a lot better off making a sandwich," she said.

Instead of purchasing prepackaged lunches, try making your own, KidsHealth suggests. Also, involve your children in the process so healthier lunches can be a goal they strive for, too, it says.

Not all prepackaged, convenience items are bad, though. Small packages of carrots with low-fat ranch dressing or celery with peanut butter are available, Lessar said, and such items can help increase a child's fruit and vegetable intake.

If your child isn't enthusiastic about having a whole apple in their lunch, she said, try sending apple slices, which you can brush with lemon juice to prevent discoloration. A fruit juice box that is 100 percent juice and provides a full day's vitamin C can also count as a serving of fruit, she said, unlike a soda, which is just "sugar without any additional nutrients."

For children, a typical lunch is probably going to have between 600 and 800 calories, she said. A typical adult lunch should have anywhere from 400 to 600 calories, she said.

Portion control is key, Lessar said. A 2-ounce bag of nacho cheese tortilla chips has about 350 calories, she said, and if you put one of those and a can of soda, which has about 150 calories, in your child's lunch, "that's 500 calories right there," she said.

Often it's better, and more cost effective, to buy a large bag of chips and separate it into smaller plastic bags at home, she said. But, such snacks shouldn't necessarily be strictly off limits, she said.

"I'm definitely not saying that kids shouldn't have cookies and chips," Lessar said. "I think that's fine to include in the lunch. I think it's OK every now and then. ... We just want you to watch the portion size."

And don't forget — it's also essential to keep the food in a packed lunch safe to eat, according to KidsHealth. Wash your hands before preparing the lunch, use a thermos for hot foods and use cold packs or freeze some items overnight — they'll thaw in the lunch box — to keep cold foods cold, it says.