Back to school

If your kids aren't back to school yet, it's coming. A new year brings exciting changes for your growing child. School work, sports and other activities will keep your kids busy and in need of healthy food to keep them going throughout the day.Below are some tips of what to pack for lunch or snacks to keep your children healthy and happy before, during and after school.Bite this:Eggs- a hard boiled egg or quick scramble in the morning will keep your child feeling fuller longer, which will help with focus and learning. Eggs are not only high in protein, but also a good source of lecithin- a nutrient needed for healthy brains.Not that:Bagels- there's no problem with bagels now and then, but consider the size and type. Most are made with white flour and are the calorie equivalent of 3 slices of bread! Go for mini whole wheat bagels and check out Greek style cream cheese. It's lower in fat than low fat cream cheese and provides a few grams of protein.Bite this:Fruit- it's simple to pack fruit in your kids' lunch, yet most kids don't eat the recommended 3 servings per day. Apples, grapes, berries or even dried fruit make a quick, nutritious snack for lunch or after school.Not that:Juice box- while most come in small sizes, juice itself does not provide much satiety (feeling of fullness) or any fiber. If you opt for juice, look for 100% juice with no added sugar.Bite this:String cheese- string cheese is convenient and provides 20% of the daily value for calcium and 6 grams of protein per stick. Choose skim or 2% milk varieties to limit saturated fat.Not that:Cheese crackers- while crackers are tasty, they offer very little nutritionally. Most are loaded with chemicals and sodium and do not fill your child up (meaning, they keeping eating more and more and more).Bite this:Popcorn- when it comes to snacks, popcorn is great choice. It's loaded with fiber and can be air popped to keep fat and salt content low.Not that:Pretzels- while pretzels are low in fat, they're not high in anything but salt. Think of them as dehydrated white bread sticks.Drink this:Chocolate milk- sure, chocolate milk contains sugar, but it's also packed with calcium, B vitamins, vitamins A and D and protein. It makes a great muscle recovery drink after soccer practice.Not that:Soda- kick the can early and avoid offering soda of any kind. Even diet soda intake has been linked with bone loss, diabetes and heart disease. Plus- do your kids really need the caffeine and artificial sweeteners? I doubt it.