Nutrition in schools has been at the forefront of several campaigns in recent years. The so-called 'Jamie Oliver Effect' and reports of a childhood obesity epidemic has meant that school meals now have to be healthy and nutritionally balanced. However, how can you make sure your child is eating the right food if they take their own lunch into school? It's so easy to make the same sandwich every day if you know they will eat it, or to bung in a packet of crisps and a chocolate bar. But are these foods really helping your child to concentrate in the afternoon? If your inspiration has run dryer than an old sandwich, read on for some tips on how you can make packed lunches more exciting.

If they like a particular food, include it.

It's OK to give them ham sandwiches or an apple everyday if you know they will eat it and as long as it's healthy. You can use the rest of the lunch to provide more variety and use their old favourites as a basis by using wholemeal bread instead of white, or by adding cucumber or tomato to their sandwich.

Get them involved in making it.

Children love to help. Get them to plan a menu for the week's packed lunches and let them help you to make them. Or put a 'kit' into their lunchbox so that they can assemble their own sandwiches or wraps at lunchtime. Research has shown that children are more likely to try something new if they have been actively involved in preparing it.

Packed lunches don't have to mean sandwiches.

Try a pot of cous cous with whatever vegetables your children like chopped into it, or maybe a pasta salad. You can prepare these the night before and pop them in the fridge.

You can still include treats.

Wholemeal scones are delicious and will help to keep hunger at bay throughout the afternoon. Other treats to include are dried fruit, home-made biscuits and cakes (as these do not contain all of the additives and sugar of shop bought ones, and you can use wholemeal flour) yoghurts (preferable natural with fresh or frozen berries to sweeten) or malt loaf.

Don't forget the drink!

Water is best. Tap water will suffice. However, if your child prefers something a bit sweeter, the next best thing is 100% fruit juice diluted with water. Avoids squash, drinks in cartons and fizzy drinks at all costs.

Check out the internet for more ideas.

The British Nutrition Foundation has some excellent ideas and you can download a poster featuring 10 days of packed lunches. Print it out or use it as a basis to create your own. Visit www.nutrition.org.uk for more information.

The key is getting your child involved every step of the way. They will be eating it after all! You may have to make some compromises initially, but small steps are the way forward. Ask them what their friends like to eat for lunch. Children love to be like their mates. Talk about why some foods are better for us than others and about how some foods give us lost of energy for playing. Above all, make it fun!