Bite this not that for lunch!

In addition to packing your kid's backpack, August marks the return to school and packing lunches. While most kids are more than happy to subsist on pizza, burgers and chicken 'fingers', keep in mind what these foods may do to your child's health over time – increase their waistlines, raise their risk for diabetes and increase their chance for heart disease. No thanks!Start the year off right with our tips below:Bite this:

1. Soup! While soup in August may not sound appealing, it's a perfectly sane food to pack for lunch as the weather cools down. Soup is a stealth way to get more vegetables in your kids without the hassle. Thermos required.
2. Nuts. Everyone loves something to munch and nuts are the perfect choice. The protein and healthy fat that nuts provide curb hunger to keep you (and your kids) focused throughout the day.
3. Cheese. Yes, we know cheese is high in saturated fat. But, light cheese sticks have less than half the fat than regular and are an awesome source of calcium, protein and vitamin D. They're also handy to boot. Cooler pack needed here.
4. Whole grains. We've said it before, and we'll say it again. Fiber from whole grains such as whole wheat bread or pasta, brown rice, or whole grain crackers helps regulate blood sugar and maintain energy.
5. Fruit. Choose something seasonal like melon, peaches berries, grapes or apples to provide something sweet without all the calories and fat. Pick a variety of fruit to include in your lunch to keep things interesting.

Not that:

1. Lunch meat. If headlines about processed meats like bologna and hot dogs being linked with heart disease and diabetes didn't scare you enough, recent evidence suggests these processed favorites also up your risk for bladder cancer. No thanks!
2. Pretzels. We realize pretzels are a better choice than chips, but in reality, you're really eating white bread that been shaped, baked and salted.
3. Soda. In addition to increasing your waistline, recent research suggests that soda and other sweetened drinks also increase your chances for high blood pressure. Water please.
4. White bread, white rice, white pasta. All of these refined grains get digested quickly, which means they raise and drop blood sugar levels leaving you tired and cranky. Enjoy pizza now and then, but don't make it a regular dish.
5. Dried fruit. While dried cranberries or raisins may look pretty in your salad, they can also boost the calorie load significantly. Choose whole fruit such as apples, pears or berries in your salad. They're more filling and have less sugar per serving.

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