Class is back in session across North Alabama and as we all know, well-balanced meals are shown to improve academic performance. While many students eat food provided by the school, many prefer to bring their lunch. I took a deeper dive at what a healthy lunch looks like for your kids.

As a mom, I understand just how overwhelming it can be to make sure your kids are eating the right foods to help their growing bodies and minds. But dietitians say it doesn't have to add stress to your lives or break the bank.

The biggest thing they say is to remember the five food groups.

"So thinking of your grains, your protein, your dairy, your fruits, your vegetables. And when it comes to making those school lunches, let's just say aiming for at least three out of those five food groups," said Anastasia Kyriakopoulos, Publix Corporate Dietitian. "Because that way, we know we can aim to get some sustainable nutrients in our kids and keep them growing and learning throughout the day."

And keep it simple, but add a little pizzazz to the tried and true meals.

"Let's just go with the peanut butter and jelly. Instead of doing a sandwich, do like a whole grain tortilla. Pick the nut butter that you want and spread it on that tortilla," said Kyriakopoulos. "And instead of maybe some jelly, slice up some fresh fruit. Because at the same time, you could do strawberries or bananas or whatever. But what you're doing there, too, is reducing the added sugar."

Don't be afraid to try and put a spin on regular, everyday meals.

Meal idea: Instead of a peanut butter and jelly, try peanut butter pinwheels or sushi; whole grain tortilla, nut butter, sliced strawberries, or banana or both, drizzle honey, cinnamon optional. Roll up, slice.

Here we have whole grains, protein from the peanut butter, fruit for the "jelly." Add a milk box, or side of Greek yogurt or cottage cheese for the dairy group and carrots for vegetables.

Meal Idea: Instead of a turkey sandwich, try turkey roll ups with cheese and spinach, take bread and cut it using a cookie cutter. You'll get protein from the turkey, grains from the whole grain bread, dairy from the cheese, and spinach for a vegetable.

Lunch-packing can involve kids and bed used as a teaching moment. They will be more likely to want to eat the foods they help with and be able to learn how it will specifically help them. Helping children understand how protein will sustain them, keep them full, and help their muscles grow.

It also teaches them how grains give them energy and helps them think. The brain uses glucose and with even a little reduction, we see cognition can be impaired. This is a vital age where they are growing and learning.

Meal idea: Breakfast for lunch! Frozen whole grain pancakes, filled with Greek yogurt or cottage cheese, top with berries or fruit of choice, with more fruit for a side. Use a few cheerios for crunch, like a granola, on top. Add a hard-boiled egg on the side.

Meal idea: Quick cooking whole grain rice, canned beans of choice, sliced bell peppers, spinach. Top this with some shredded cheese, mild salsa, squeeze lime.

More Tips:

Presentation - try a bento box and make it fun! Kids tend to snack more than eat meals so try to make those meals seem more snack-like. Assemble lunchable-style meals where they get to build and piece together items.

Cutting up - cut up whole fruit using cookie cutters to create shapes.

Instead of a sandwich, do sushi or pinwheel style or cut shapes out of the bread.

Put hummus or cottage cheese or yogurt into silicone muffin cups (these come in different colors and shapes).Shelf stable milk boxes, alternative milk boxes, fruit pouches. 100% juice or we have some juice boxes where water is the first ingredient followed by the juice. It's basically if you take your own juice and mix it with water, diluting some of the sugar.

Making healthier meals doesn't have to break the bank. You can take the time to shop the sales and take advantage of the savings.

"As far as Publix, as a retailer, we do have a lot of BOGOs. You know, we can have up to, like, 40 a week. And then during holiday weeks, it could be up to 80 types of BOGOs, you know," said Kyriakopoulos. "So utilizing those things, clipping those digital coupons when you can, and really kind of just trying to make it simple, you know, do a little mix. Maybe you shop the perimeter, and you're getting, some produce in there, some fresh produce, and then you get some frozen items as well."

Kyriakopoulos said the key for younger kids is all in the presentation and suggested including your kids when creating their meals. She said you can use it as a teaching moment as to why it's important to select certain items and food groups over others.

Bottom line - remember, do what you can and use what works best for your family.

More resources to help you make healthier meals for you and your family:

Get help utilizing the five food groups with Meet MyPlate.

More on Publix and its charities working with food banks throughout the Southeast.

Publix's Good Together Hunger initiative

Food Bank of North Alabama