Do you pack your kid’s lunch every night wondering if he or she will actually eat and enjoy what you think is a healthy, balanced meal? One way to be sure children are eating nutritious lunches is to let them be the masterminds in creating the meal. Dietitians at the Penn State PRO Wellness Center say the more children are involved in lunch choices, the more likely they are to eat the entire meal.

You might be thinking, “If I let my child choose, he will just pick soda and chips.” Maybe so. Kara Shifler, one of the dietitians at the center, says you can take some control of the menu by offering several food options in each of the main food groups: fruits, vegetables, whole grains, lean protein and low-fat dairy. Allowing your child to pick favorites in each category gives them a sense of power, allows them to be creative in the kitchen and teaches them how to make healthy food choices.

Planning and shopping on the weekend for weekday lunches and packing at least part of the lunches at night will ease the stress on sleepy mornings. Things that are easily placed into plastic bags are ideal, such as baby carrots, cherry tomatoes and celery sticks. Shifler encourages parents not to forget dinner leftovers, which can double as good lunches. But stay clear of prepackaged juices that usually have loads of sugar. Water is still the best drink option.

If you don’t have the time or resources to pack your kid’s lunch every day, school-provided lunches have come a long way and are now required to provide fruits, veggies, grains and dairy for each meal. So, even if you can’t send your children out with a homemade lunch every day, use the days you can as an opportunity to teach them about eating a balanced diet.