Back to School: Dr. Roizen Tells You What to Serve Your Child -- and What to Avoid

Chicken nuggets are a popular choice in high school cafeterias, but nuggets are generally made with low-quality meat and are loaded with heart-unhealthy sodium and cholesterol-raising saturated fat, Roizen said.

Roizen Recommends: Better-quality chicken nuggets. Find a brand that uses lean chicken and whole-grain breading. Oven bake them the night before, chill them, pack them and send the package to school with an ice pack, he added.

Don't Eat: Jellied fruit cups, full of added sugar and chemicals.

Popular gelatin fruit cups may be portable and kid-friendly, and the fruit within might be packed with vitamins, minerals and fiber -- but the gelatin is packed with sugar and artificial coloring.

Roizen Recommends: Go "old school" with fruit in the lunch box, but make it fun, Roizen said. He recommended that you freeze grapes or mango chunks the night before, pack them with ice and send them along for your child's lunch, or make fruit skewers. You could spear melon chunks and strawberries -- or other fruit that you prefer -- on a shish kebab stick.

For extra credit, send your Disney-loving daughter to school with fruit in a princess-themed cup. A recent study from Yale University showed that 50 percent of kids said food tasted better when it came in a package decorated with a cartoon character than it did in plain packaging.

10 More Healthy Alternatives from Dr. Roizen

Instead of: Ice cream
Have: Kefir or yogurt with live culture or spore bacteria

Instead of: Potato chips
Have: Baby carrots or celery sticks, or cut up fruit with lemon spray on them

Instead of: Fried foods
Have: Grilled, baked, or roasted foods

Instead of: Chocolate chip cookies
Have: 1/2 ounce high-quality dark chocolate

Instead of: Potato chips
Have: Air-popped popcorn

Instead of: M&M's
Have: Edamame beans

Instead of: Toffee, caramel
Have: Nuts or or cut-up fruit

Instad of: Cheez Doodles
Have: Low-fat string cheese, walnuts

Instead of: Corn chips
Have: 100 percent whole grain pretzel sticks, celery sticks, or cut-up apples

Instead of: Store-bought salad dressing
Have: Extra-virgin olive oil and either vinegar or lemon juice or both

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