We all know a well-nourished child performs better in school and when children go to school hungry, they have a hard time staying alert and responding to academic challenges. (Sun Media)

Just when you thought summer was forever, it's time to think back-to-school fuel.

Amid the chaos and excitement of entering the classroom is the big question of -- just what do you pack for lunch?

With fussy eaters, food allergies, junk-food cravings -- what's a parent to do?

For starters -- keep healthy eating front and centre. We all know a well-nourished child performs better in school and, according to Breakfast For Learning (a leading national non-profit organization dedicated to child nutrition programs), when children go to school hungry, or are hungry during the day, they have a hard time staying alert and responding to academic challenges.

Make Canada's Food Guide a part of the homework. "Get your kids involved in packing their lunches at an early age, the sooner the better," notes well-known Canadian home economist Mairlyn Smith. "Let them help create a grocery list for what you need, then take them shopping with you. Most important is to give them the tools to be part of the decision making process ... you want the food your child is eating to contribute towards their health, not their waistlines."

Other things to look out for? "Keeping your child properly hydrated," notes Sun Media nutritionist, Fran Berkoff. If you're going the juice route -- stick to the real deal, adds Berkoff. Although we're in the midst of a childhood obesity crisis, Berkoff warns against "low-carb diets -- they're not for children. Kids need the essentials from all food groups."

"As a parent, I know how daunting and time-consuming it can be to prepare meals and school lunches every day," says Smith. "I believe part of the success is getting children involved in all aspects of food preparation. In doing so, parents empower their kids to make good dietary choices from an early age, helping to establish healthy eating habits that will last a lifetime."

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Salsa tuna roll-ups

1 170g can solid white tuna in water, drained

1/4 cup (50ml) preferred salsa

3 green onions, chopped

4 large flour tortillas

1/2 pkg. (125g) spreadable cream cheese

In a small bowl, mix tuna, salsa and green onions.

Lay tortillas one by one on a flat surface. Spread of cheese onto each tortilla, covering entire surface. Spread of tuna mixture over cheese to within an inch of each tortilla edge.

Roll up each tortilla into a snug, cylindrical shape, ensuring cream cheese seals bottom and ends. Refrigerate several hours or overnight.

Cut roll-ups into 2-inch (1cm) slices. Wrap and pack for lunch. Makes 24.

Tuna Mashies

2 cans (85g each) flaked light lemon and pepper tuna OR

1 (170g) flaked white tuna, water drained

1 cup (250ml) leftover mashed potatoes

2 tsp. (10ml) fresh dill, chopped

1 green onion, finely chopped

2 tsp. (10ml) lime juice Combine all ingredients and stir together. NOTE: If using regular flaked tuna, add tsp. (1 ml) lemon juice). Pack tuna mixture in airtight lunch box container. Wrap and pack whole grain bread, cut on diagonal, or sliced whole wheat pita bread. Pack with plastic spoon and have your child spread desired amount on bread. Pack with sliced vegetables so your child can dip into mixture as well.

Serves 2.

-- Tuna recipes courtesy of Chef Michael P. Clive for Clover Leaf (find more at cloverleaf.ca)

Tropical fruit muffins

1 cup (250 ml) each all-purpose and whole wheat flour

2 tsp. (10 ml) baking powder

1 tsp. (5 ml) baking soda

1/4 tsp. (1 ml) salt

1/2 cup (125 ml) shredded sweetened coconut

1/2 cup (125 ml) packed brown sugar

1 egg

1 cup (250 ml) milk

1 cup (250 ml) mashed ripe banana (about 3)

1/4 cup (50 ml) melted butter

2 tsp. (10 ml) vanilla

1 can (8 oz./227 ml) crushed pineapple, drained

Preheat oven to 400F (200C). Lightly grease or spray non-stick muffin pan.

In a large bowl, combine all-purpose and whole wheat flours, baking powder, baking soda and half of the coconut. In a separate bowl, beat together brown sugar, egg, milk, banana, butter and vanilla. Stir in pineapple.

Pour over dry ingredients and stir just until moistened. Spoon into prepared pan; sprinkle tops with remaining coconut. Bake for 25 minutes or until tops are firm to touch.

Makes 12 muffins.

-- Recipe courtesy of Dairy Farmers of Canada

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Balancing Act

"A well-balanced and nutritious school lunch to help support growing minds should hit all Canada Food Guide groups," notes Karla Heintz, a Calgary-based nutrition educator and consultant in her excellent Picky? Not Me, Mom! book on child nutrition. "Basic guidelines to a good school lunch should include two servings of grains (whole wheat or whole grain), one serving of protein, one serving of dairy and two servings of vegetables." Snacks should be limited to healthy, delicious choices, like fresh fruits, homemade muffins, oatmeal cookies -- in other words, choices that both parents and children have a say in. (For additional info, check out nutritionwithk.com.)