School time is here, and like many parents I find myself back to the grind of making my son lunch every morning. Some of you might moan and groan at the very thought, but a lot of good comes out of making lunch for your kids every day.

Here are five tips on how you can make your child's lunch healthier:

1. Water! Water! Water! Don't waste their calories on liquid sugar. 
2. Avoid sugary flavored milks. Water is better. 
3. Their lunch should contain whole grains for energy, protein from meats, cheese, beans or nuts for cell function and body movement, and fruit for fiber and digestion.
4. Choose "whole" grain breads, wraps, crackers and snacks. They are good for the heart, add fiber to keep your insides happy, and provide sustained energy that lasts for hours. Wheat flour equals white flour. If the word "whole" is not before the flour, don't buy it. Look for the Whole Grain seal.
5. Choose antibiotic, hormone, nitrate and nitrite free deli meats and dairy.