Dont be scared of fats
"Many of us have been told that all fats are unhealthy," Ludwig said, "But healthful fats such as olive oil, avocado, the fat in fish and nuts, are among healthiest nutrients we can eat. And they dont promote obesity."
Ludwig said these healthy fats helps us stay full longer, which reduces the chance your child will feel starving in the late afternoon. Ludwig's suggestion for a sandwich with healthy fats: Whole grain bread, slices of vegetarian deli cuts, avocado or guacamole as a spread and piece of fruit as a side dish.