The kids are back to school and you want them to get the most out of their day and do their best.

Part of that process is providing them with a healthy, nutritious lunch — and hoping they eat it.

If you have a fussy eater who’s hard to please, that can pose quite the challenge.

The thing is, it doesn’t have to be that difficult says Mary Ann Moylan, a registered dietitian/nutritionist for Giant food store in Trexlertown, as well as a diabetes educator.

Moylan says it’s important for children to eat a well-balanced lunch.

“The goal for a school lunch is to pack a nutrient-rich meal that will fuel our children’s brains and bodies,” says Moylan, “and the trick is to provide a lunch that packs a nutritional punch and that also appeals to your child.”

Like all healthy meal plans, Moylan says parents should use the guidelines set forth in My Plate (choosemyplate.gov), and then take your child to the grocery store with you.

“If your child is a little picky as far as what they like to eat, you need to include them in part of the lunch-packing process, using My Plate as the base,” says Moylan.

When you go to the grocery store, the first section you usually come to is produce.

“You ask your child, what raw veggie would you like to have in your lunch. There are so many varieties.”

Moylan recommends celery, peppers, broccoli, baby carrots, string beans or (cooked) edamame, which is also found in the produce section.

“There are so many raw veggies that they can choose from. They can also choose a dip to make their veggies more interesting.”

While you’re still in the produce aisle, Moylan says to let your child choose a fresh fruit, such as a small orange or apple, or some fresh fruit cut up. Many produce sections offer prepackaged single-servings of fruit, such as sliced peaces, pears, berries or melon that are perfect for packing in school lunches.

Next is protein.

“Either we can stop at the deli counter and pick out roast turkey breast, if they like that, or oven-roasted chicken or roast beef.”

Other options for protein would be cheese slices or cubes, or string cheese, depending on the child’s preferences.

“Some prefer different textures, shapes. Another great little item children like are those little Babybel cheeses. Some children really like them,” says Moylan. “They’re a great option too.”

If your child doesn’t want something like cheese, chicken or turkey, Moylan says they may prefer a nut butter.

“If they have an allergy, a sunflower seed spread might work. It’s free of all eight top allergens, including peanuts, tree nuts, milk, eggs, fish, shellfish, wheat and soybeans.”

Now it’s time to add a grain. It doesn’t have to be bread, says Moylan. Consider whole grain flat bread, crackers or wraps.

“Some children enjoy a sandwich. Some like it on whole grain break or a on a wrap. Just by changing the type of grain used for a sandwich changes the taste of the sandwich too. Whole grain raisin bread, English muffins — all will give a different taste for your child.”

Last on My Plate would be something from the dairy group.

“Choose a calcium-rich product,” says Moylan, who highly recommends a Greek yogurt.

“Greek yogurt is higher in protein. It’s more satisfying to the child, and they wouldn’t get as hungry later.

“If you pair it with fruits, nuts or granola, it will be even more satisfying and keep them feeling full for a longer period of time.

Moylan says that if a child choose cheese as their protein, it would also count as their dairy.

Other dairy options include pudding or cottage cheese, and of course milk, which also covers the beverage option.

If your child isn’t a milk drinker, Moylan said water is a good option as long as they’re getting their dairy from cheese, yogurt or pudding.

And while My Plate doesn’t include a space for desserts or snacks, that’s OK.

“That’s fine, as long as they try and get everything that fits on My Plate, so they can add a fun dessert or treat, but we want them to include all the food groups in their lunch,” she says.

“By including the child and taking the child through the grocery store and taking them to each department, they feel empowered,” says Moylan.

“They decided what they wanted for lunch and they’ll be more excited about taking it to school and having it. They feel great because they were part of the whole lunch process.”