WATERLOO -- Mid-August means preparation for the upcoming school year -- new shoes, school supplies and a new schedule, among other things.

Nutritious foods should be at the top of the shopping list, local dietitians say.

Allowing children to help grocery shop and pack their own lunch boxes can help reduce the amount of wasted food and money.

"It doesn't do any good to pack a lunch that a kid isn't going to eat," said Linda Hildebrand, a registered dietitian with Wheaton Franciscan Healthcare.

While shopping, parents are advised to categorize the foods that will be a part of the lunch box. This means finding proteins, fruits, vegetables, grains, dairy and a limited amount of fats and oils that will appeal to the school-bound child.

The amount of calories a child should consume per day depends on the child's activity level, age and gender, Hildebrand said. She cited "Dietary Guidelines for Americans," a 2005 publication from the U.S. Department of Agriculture and the U.S. Department of Health and Human Services, as a reference.

Using 4- to 8-year-olds as an example, Hildebrand said girls require 1,200-1,800 calories per day while boys need 1,400-2,000 calories.

"A third of their daily intake should be at their noon meal," Hildebrand said.

But before a well-balanced lunch should be a healthy breakfast.

"Number one is eating a good breakfast," Hildebrand said. "Start their day off right."

Pre-packaged meals kits like Lunchables are to be packed rarely, said Stephanie Beenken, a dietitian at the University Avenue Hy-Vee, Waterloo.

"As much as the packaged products are easy … it's not always as healthy," she said.

Beenken said the packaged meals often are higher in fat and include more preservatives than foods that are homemade.

Lunchable look-alikes can be made by purchasing meat and cheese and cutting them in smaller portions. The meat and cheese can be paired with whole-grain crackers and stored in a container.

Food safety -- keeping cold foods cold and hot foods hot -- can be a concern, Beenken said.

She recommends using an insulated lunch box with compartments and a frozen 100 percent juice or water bottle as the ice pack. For soups or other hot lunch options, Beenken said a thermos can be used.

For an eco-friendly way to pack, dietitians say reusable containers can replace bags.