GIVE WHAT THEY'RE EATING AN `A' FOR HEALTH GOOD LUNCHES THEY'LL LOVE.

Byline: Diana McKeon Charkalis Lifestyle Editor

First-grader Garrison Nowlin of Calabasas knows what he likes. And when it comes to what goes in his lunchbox, that includes macaroni and cheese, yogurt and apple slices.

``Those are some of his favorites,'' says his grandmother, Bettye Nowlin, a registered dietitian and nutrition consultant in Calabasas. She packs his lunch each day and is helping him develop healthy eating habits. With childhood obesity rates soaring, that's more important than ever, Nowlin says.

``The early food choices kids make stay with them for a lifetime.''

And this time of year, one of the biggest hurdles is filling a lunchbox with items that don't book a round-trip ticket back home or end up in the trash.

``It's always a challenge and you really have to be creative,'' Nowlin says. ``(Kids' lunches) should be nutritious, fun and easy to consume, and they also have to taste good in order to get the child to eat them.''

Here are some tips for busy parents for crafting lunches that are easy, nutritious and still taste good enough to make the grade with kids:

Get kids' input: Let them help make or pack lunch and talk to them about what they like, says Netty Levine, a registered dietitian and certified diabetes educator at Cedars-Sinai Medical Center. ``Ask them: `What are your favorite lunches? What do your friends have for lunch that you'd like to have?' ''

Also, let them shop with you and teach them to read labels in stores before making a purchase.

Mini-buffets: Little kids like little things, and most kids enjoy variety, says Levine. ``Pack a lot of different things in small quantities, then check to see what comes home.''

The right stuff: Insulated lunch boxes are best. Some are designed with compartments to keep hot foods hot and cold foods cold. Also be sure to have: a thermos, resealable plastic bags, blue-ice packs, plastic spoons and forks, and durable plastic containers.

Heat it up: Foods like soup and stew can be kept hot in an insulated thermos. Before adding hot food, fill the thermos with boiling water and let it stand for a few minutes. Lots of foods can be heated in the microwave in the morning and then wrapped tightly in foil to remain warm till lunch, Nowlin says. If kids have access to a microwave, consider frozen mini-pizzas from Trader Joe's or macaroni and cheese, leftover spaghetti and meatballs, or cheese quesadillas.

Stay cool: Perishable foods should be kept under 40 degrees to avoid spoilage. Although ice packs keep things cool, freezing food and drinks can also do the trick. Try it with yogurt, water, juice boxes, fruits. Thermoses can be placed in the fridge or freezer to chill overnight. Sandwiches can also be made with frozen bread, which will thaw in time for lunch.

No sweets: Allow some snacks that are higher in fat and calories so the child doesn't feel deprived. But keep them to a minimum, says Levine. ``For example, if your child wants potato chips and candy, give her both, but limit the number of each to the child's age, like seven chips and seven M&Ms.

Diana McKeon Charkalis

diana.charkalis(at)dailynews.com

818-713-3760

Assembling the right ingredients

Experts agree a well-balanced lunch should include items from five groups: protein, whole grains, fruits, vegetables and dairy. In addition, registered dietitian and nutrition consultant Bettye Nowlin of Calabasas says lunches need to provide one-third of the nutrients and calories kids need every day.

Here are some guidelines from Nowlin and Cedars-Sinai Medical Center dietitian Netty Levine on what to pack and what to leave out.

FRUITS: Opt for fresh first, followed by canned in its own juice. For younger kids with loose teeth, pack cut-up apples. To prevent them from turning brown, dip in water and lemon juice.

Mix cut-up melon and berries, or go for citrus like oranges and tangerines. For younger kids, peel and section them.

Quick-and-easy: Trader Joe's presliced apples, Costco's frozen strawberry packages. ``Pack them in plastic and they'll thaw by lunch,'' says Nowlin.

Best to avoid: Too much juice. Opt for 100 percent juice and no more than 6 ounces a day, Nowlin says. ``Juice has the same calories as soda, so it should be served less often.''

GRAINS: Wherever possible, select the whole-wheat version, says Levine. Try rolls, pita bread, lavash for wraps, bread sticks, rice cakes, crackers or tortillas. If your child will eat cold pasta salad, add low-fat meat, shredded mozzarella and veggies with a light salad dressing.

Quick-and-easy: Raisin bread with low-fat cream cheese. ``Using different kinds of bread really zips up a sandwich and adds variety,'' Nowlin says.

Best to avoid: Although a perennial kid favorite, white bread provides fewer nutrients and less fiber than whole-grain varieties.

VEGETABLES: For older kids who can build their own sandwiches, pack lettuce and tomatoes separately in a resealable plastic ziplockbag so the bread won't get soggy, Nowlin says. Levine advocates colorful cut-upveggies such as cherry tomatoes, different-colored pepper strips and baby carrots.

Quick-and-easy: Trader Joe's baby carrots prepackaged with low-fat ranch dressing.

DAIRY: Try low-fat or nonfat milk, nonfat chocolate milk, low-fat cheese, any type of cottage cheese or yogurt with fruit. Drinkable yogurts are OK occasionally.

Quick-and-easy: Low-fat cheddar cheese sticks available in grocery stores.

Best to avoid: Whole milk. Opt for low- or nonfat.

PROTEIN: Opt for meats lower in fat or cholesterol, such as thinly sliced chicken or turkey, says Nowlin. Some kids prefer to eat meat without bread, so pack the two separately if they wish. Wrap meat around string cheese. For older children, try tuna or egg salad in a plastic container ``They can spread it on whole-wheat crackers.''

Quick-and-easy: For younger kids, says Levine, cut lunch meat sandwiches into fun shapes using a cookie cutter.

Best to avoid: Lunchables and other prefab sandwich kits that sometimes include candy. ``It's good to stay away from processed foods as much as possible,'' says Nowlin. ``Look at the ingredients before you buy,'' Nowlin says.

- D.M.C.

CAPTION(S):

7 photos, box

Photo:

(1 -- cover -- color) Add it up + A Healthy Lunch

(2 -- 3) First-grader Garrison Nowlin, 6, and his grandmother, Bettye, a registered dietitian, put together his lunch for school. The healthy foods in his lunchbox, right, are some of Garrison's favorites.

(4 -- 7) no caption (strawberry, bread, bell pepper and meat)

Box:

Assembling the right ingredients (see text)