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What to Pack for Lunch: Sweet Foods

Motts Healthy Harvest -- No Sugar Added

(Comes in Blueberry Delight and Country Berry flavors.)

Serving size: 3.9-ounce individual cups.

Pluses: No sugar is added to this fruit sauce. The first few ingredients in the Blueberry Delight flavor are apples, apple puree concentrate, and blueberry puree. Each cup contains 25% of the daily value for vitamin C, too.

Minuses: They only come in two fun flavors.

Nutrition information per serving: 50 calories, 0 g protein, 13 g carbohydrate, 11 g sugar (from apples and fruit puree), 0 g fat, 0 g saturated fat, 1 g fiber, 0 mg sodium.

Del Monte Individual Fruit Cups/Cans (in 100% Juice)

(Options include mixed fruit, diced peaches, and pineapple tidbits.)

Serving size: 4-ounce individual snack-size cups/cans.

Pluses: It's another way to work some fruit into your child's lunch.

Minuses: Dietary fiber is less than 1 gram per serving. It might not be as much fun to eat, but your child would do better to eat a larger serving of fruit without the juice.

Nutrition information per serving: 50 calories, 0 g protein, 13 g carbohydrate, 12 g sugar (from fruit and juice), 0 g fat, 0 g saturated fat, less than 1 gram fiber, 10 mg sodium.

Quaker 25% Less Sugar Granola Bars

(The two best flavor choices, in my opinion, are Chocolate Chip and Peanut Butter Chocolate Chip.)

Serving size: Individually wrapped bars (24 grams each).

Pluses: Both of these flavors contribute 3 grams of fiber and 10% of the Daily Value for calcium per bar. They have a very kid-friendly flavor and texture.

Minuses: These bars definitely have less sugar than other chewy granola bars, but they still have 20% calories from sugar.

Nutrition information per serving: Chocolate chip flavor =100calories, 1 g protein, 17 g carbohydrate, 5 g sugar, 3.5 g fat, 1 g saturated fat, 3 g fiber, 75 mg sodium.

Kashi Tasty Little Chewies

(Comes in two flavors, Trail Mix and Honey Almond Flax.)

Serving size: Individually wrapped bars (35 grams each).

Pluses: Both bars add 4 grams of fiber and 6 grams of protein to lunch. Each has fewer calories from sugar than many other granola bars. They range from 14% to 17% calories from sugar, depending on the flavor.

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