It's Monday morning, and it's time to start the week off with a ritual shared by millions of parents all across Pakistan - packing your child's school lunch. You want to do a good job, and create a nutritious, well-balanced meal that will be the envy of every child in the school.

But you also know that your child is a picky eater, and you worry that the lunch may be traded or end up in the garbage can. What's a parent to do?

Relax. Packing a school lunch that your child enjoys and that meets his nutritional requirements is as easy as ABC. All it takes is a little planning, some imagination, and feedback from your child.

The first step in planning any school lunch should always be to ask a child what he or she wants to eat. Children tend to eat healthier if they have a say in preparing a meal.

To make the planning process go smoothly for both parent and child, consider employing a weekly school lunch menu. This avoids the morning panic of "What do I pack today?" and also ensures that you have all of the necessary ingredients on hand in your kitchen. It also prevents you and your child from choosing last-minute, unhealthy lunch choices.

Some healthy suggestions to include in your child's school lunches include:

Lunch

Bagels, rolls, pita pockets, English muffins, raisin or multigrain bread are healthy bases for a nutritious lunch. You can vary the type of bread you use each day to make it interesting and appealing. Cut the bread into a fun shape with cookie cutters, such as a star or a triangle, for a change of pace.

Pasta salad is another option. Use fun-shaped and colored pasta, such as small shells, wagon wheels, or ABCs.

Chicken, or egg salad is packed with protein. Serve it in pita bread or in a small cup or container (and remember to go light on the mayo).

Luncheon meats, such as roast beef are favorites with kids.

Raw vegetables can be appealing when served in the right manner. For example, try making a crunchy caterpillar with carrot on a toothpick. A radish can be used as the head and round cereal can be used for the eyes (a dab of cream cheese can be used for the "glue" to hold it together). You can also use "filler" vegetables - lettuce, onions, tomatoes, and peppers - in sandwiches to help your kids get the necessary amount of vegetable servings every day.

Love goes a long way in making lunch yummy. Hide a special note or card in your child's lunch box, telling your child how much you love him and how special he is to you. It's a guaranteed self-esteem booster, and it will give your child the extra confidence he needs to get through a test or a difficult subject in school.

Beverages

When it comes to selecting a beverage, milk is recommended. It doesn't matter if it's white or chocolate milk, When a child drinks milk at lunch, they are getting the proper nutrition. Fruit juices are OK as a substitute for milk occasionally, but make sure you are serving 100% juice, and not one of those less expensive, high-sugar fruit drinks on the market today.

Snacks

Snacks can be just as important as the main course. Remember the rule of thumb for packing a school lunch snack: simple, neat, and healthy! Stay away from cookies, cakes, and other prepackaged sweets.

To protect your child from foodborne bacteria, make sure his lunches are kept at the correct temperature. Keep foods fresh by keeping cold foods cold and hot foods hot. Let your child choose an insulated lunch box or sack to ensure the foods stay at the proper temperature. Refreezable ice packs will keep food fresh and cool, and a well-insulated thermos will keep hot foods hot. Another way to ensure food safety is to wash the lunch container with warm soapy water each day in order to combat bacteria.

By offering your child a variety of lunch foods, he can help decide what to pack. When he is in on the decision making, he will almost always be open to trying new nutritious and healthy foods.