A sandwich like this one, complete with fries and ketchup, is good for the athletes in the family who burn up all the calories on the field or in the pool.

This is the first in our three-part series on back-to-school lunch ideas for parents who make sure their children eat a healthy meal during the school day.

I overheard a conversation among teachers. They were discussing what children were eating at school for lunch. The common list was patties, bun and cheese, cookies, 'snackable' packets from the supermarket, and juices.

When I was young, my mum would send me to school with a lunch box of goodness like egg salad sandwiches, fresh fruit and water. When I went away, every lunch provided by the school consisted of the appropriate nutrition. It didn't always taste good, but at least my parents were comforted that I wouldn't return home under-nourished or obese!

I am aware that time is short in the mornings. It's easier to pack 'junk' into a child's bag rather than preparing something healthy and satisfying. But your children's lunches should not be an after-thought. At the very least, children are in school for 150 lunches per year. Between grades one and 13, students will each be eating approximately 1,950 lunches on campus.

That's a lot of packed meals for parents to consider. Sounds like hard work to many of you, I'm sure. On the flip side, though, it's frightening to think that your child might be eating that many spice buns, beef patties and rock buns. Not to mention the pounds of sugar from all those box juices!

As parents, you form your children's eating habits. They will consume the same things as grown-ups, for the most part, and you are in charge, so guess what? You decide what goes on their plates. They need a variety of foods in their diet, and once you have formed a routine of preparing their lunches, they might just become interested and start asking you, "What's for lunch?"

Chicken, turkey or ham, sandwiches are very quick and easy, and nutritious. A great way to keep your children fed. - photos Contributed

School Lunches to Get You Started: Each serves 1

Chicken Pasta Salad:

Ingredients1 cup cooked pasta

2 oz skinless chicken

1 garlic clove, finely chopped

Juice of 1 lemon

2 tsp olive oil

1 stalk scallion, finely sliced

1/2 sweet pepper, chopped

Handful of chopped fresh basil or oregano

Method1. Pre-heat the oven 350°F and place a pan of hot water in the oven. 2. Put the chicken into a small roasting pan and season with lemon and garlic.3. Cover securely with foil. Bake in the oven for 15 minutes. Remove, cool and slice into 1/4-inch strips across the grain. 4. Place the chicken and all its cooking juices into a bowl with the olive oil, scallion, pepper and fresh basil.5. Cook pasta according to instructions, drain and refresh in ice water. 6. Mix the pasta into the chicken and season to taste with salt and pepper. Ham, seafood and other vegetables can be used in this salad.

Roasted Beetroot and Carrots:

Ingredients2 small beetroots, washed well and cut into 1/2-inch chunks

2 carrots, washed and sliced 1/2-inch thick

Fresh herbs (rosemary/thyme)

Salt and black pepper

Method1. Pre-heat the oven 400°F. 2. Place the beetroot and carrot into a roasting pan, season with fresh herbs, salt and pepper. 3. Bake for 25 minutes. 4. Can be eaten hot or cold. These vegetables are 'sweet', which will appeal to kids.

Ham/beef/chicken/sausage and lettuce sandwich with home-made tomato ketchup:

Ingredients2 oz cooked ham/beef/chicken/sausage, sliced

2 slices whole wheat bread

2 tsps butter

Lettuce

1 tbsp home-made tomato ketchup (see below)

Method1. Butter the bread. Spread home-made ketchup on both slices and top with meat and lettuce.

2. You can use a tortilla wrap, pitta pocket, bagel, or similar, as a substitute for the whole wheat bread. Seafood or cheese can substitute the meat.

Home-made Tomato Ketchup: Makes 1 cup

Ingredients1 x 14oz can whole tomatoes in purée

1 small onion, chopped

1/4 cup brown sugar

2 fl oz vinegar

Method1. Place ingredients into a pot, bring to the boil and simmer for one hour, adding a little water if it starts to dry.

2. Remove from heat, blend until smooth. Chill. Children love ketchup, so why not use this home-made one!

Corn and Cucumber with fresh herbs:

Ingredients1 cup sweet corn, drained

1 small cucumber, seeded and diced into 1/4-inch cubes

Large handful of fresh cilantro or mint, chopped

Juice of 1 lime or lemon

1 tbsp olive oil

MethodMix all the ingredients in a bowl together and season to taste.