Most kids have the choice of packing lunch or buying one at school. The good news is that your child can get a healthy lunch by doing either one. But it's not a slam-dunk. Chances are, some meals and foods served in the school cafeteria are healthier than others.

The typical school lunch is still higher in fat than it should be, according to a recent study. That doesn't mean kids shouldn't buy  lunch, it just means you and your child might want to give the cafeteria menu a closer look. Ask for a copy of the menu or see if it is available on the school website.

A packed lunch isn't automatically healthier than one bought at school. If you pack chocolate cake and potato chips, that's not a nutritious meal! But a packed lunch, done right, does have a clear advantage.

Talk to your kids about what they like to eat so they can stock up on those foods. Whether the lunch is packed or bought, here are some healthy guidelines for kids:

1. Choose fruits and vegetables. Fruits and vegetables are like hitting the jackpot when it comes to nutrition. They make one's plate more colorful and they're packed with vitamins and fiber. It's a good idea to eat five servings of fruits and vegetables every day, so try to fit in one or two at lunch. A serving of carrots would be just 10 sticks. A fruit serving could be one medium orange.

2. Know the facts about fat. Kids need some fat in their diets to stay healthy - but they shouldn't eat too much of it. Fat is found in butter, oils, cheese, nuts, and meats. Some higher-fat lunch foods include french fries, hot dogs, cheeseburgers, macaroni and cheese, and chicken nuggets. No food is bad, but it's important to eat them less often and in smaller portions. Foods that are lower in fat are usually baked or grilled. Some of the best low-fat foods are fruits, vegetables, and skim and low-fat milk.

3. Let whole grains reign. Grains include breads, cereals, rice, and pasta. It's clear that whole grains are better than refined grains. What's the difference? Brown rice is a whole grain, but white rice is not. Likewise, wheat bread contains whole grains, whereas 100% white bread does not.

4. It's not just about what you eat - drinks count, too! Milk has been a favorite lunchtime drink for a long time. Avoid juice drinks and sodas.

5. Steer clear of packaged snacks. Many schools make salty snacks, candy, and soda available in the cafeteria or in vending machines. It's OK to like these foods, but they shouldn't be on your lunch menu.

Need a doctor? Rush North Shore Medical Center’s Physician Referral can help you find a physician that fits your needs. Call 847-933-6000 .