Experts note that packed lunches should always be kept chilled until eaten.
Sarah Moulton recommends marinating very thin chicken breasts in olive oil and lemon juice and grilling them on the weekend to have for the week. She also suggests pita pizzas with low-sodium tomato sauce and low-fat unsalted mozzarella with tomato and basil and other veggies.
Rocco DiSpirito says one option is "a mini smorgasbord of veggies, fruits, cheeses and sauces." You can find containers that separate hot and cold foods and can separate sauces. Include things like carrot sticks, celery sticks, asparagus, broccoli, cherry tomatoes and low-fat string cheese with dips like marinara sauce, low-fat ranch dressing and hummus. He also recommends fruits like strawberries, cherries, grapes and peaches, with dips like low-fat cream cheese and jelly and flavored yogurts.
And "GMA's" own chef Karen Pinkus says a great healthy alternative is a white bean spread:
(1 can drained white beans, 1 clove garlic, 2 tbsp olive oil, 1 tbsp lemon juice, chopped fresh rosemary in the food processor or mash it all up with a fork). You can serve it on bread or with crackers, cherry tomatoes, or cucumbers.
Viewers sent e-mails to "GMA" with their own healthy solutions.
Kristen of Gurnee, Ill., makes her own sliced meat.
"My husband and I grill/roast chicken breasts, turkey, or roast beef," she wrote. "We then slice and freeze the meat for future sandwiches. We like this method because we are able to control (for the most part) the amount of fat and salt that is added in the cooking process."
Crystal Ottaviano of Stamford, Conn., wrote to "GMA" that she gives her daughter sunflower seed butter and jelly sandwiches. "This is not only a healthy alternative to deli meat," she wrote, "but sunflower butter has a similar taste and consistency to peanut butter, and is a safe alternative for many kids with peanut allergies."
Suzanna Quintana of Sheridan, Wyo., suggested preparing packed lunches "tapas-style, with several healthy options that are easy to munch on: celery sticks, carrot sticks, pretzels, cucumbers, natural apple sauce, whole grain crackers, dried fruit, like raisins or cranberries, cheese sticks, etc."
Another mother suggested making burritos instead of sandwiches.
"Use whole grain tortillas, smear some re-fried beans, grated cheese and taco sauce if they like it spicy," wrote Nell Justice of Las Vegas. She also suggested adding "natural apple sauce and carrot sticks to nibble on."