The school year is back in full swing, and while many school cafeterias are striving to serve more nutritious fare, sending your kids off to school with a homemade lunch helps ensure that they’re getting the nutrients they need. This is especially important today, given that the number of severely overweight children in the United States has tripled since 1980. You can help reverse this trend and improve your children's health by making some simple swaps in the lunch box. Bonus: These healthy swaps can help you with your own weight-loss goals as well. Start swapping:

Swap…high-fat lunch meats like bologna and salami
For…lean reduced-sodium deli meats like roast turkey, lean ham, and grilled chicken breast

Swap…white bread and white pasta
For…100% whole-grain bread and whole-wheat pasta

Swap…fried chips and other high-fat, low-nutrition snacks
For…reduced-fat cheese sticks, a handful of nuts, veggie dippers (like carrots) with hummus, or a fiber-rich snack like plain air-popped popcorn

Swap…fruit canned in syrup
For…fresh fruit or fruit packed in its natural juice

Swap…cookies and cakes
For…fresh fruit or sugar-free gelatin

Swap…sugary fruit drinks and sodas
For…vegetable juice blend, water, or low-fat or fat-free milk

See all South Beach Diet Tips