Sue A. James, MS, RD, LDN
One of the best parts of the school day is lunch. Visiting with friends and taking a break from classes makes the school day go by quickly. Whether packing or buying school lunch, eat healthy foods to fuel your body for the rest of the day. The tricky part with school lunch is the time allowed to eat. Some schools assign an hour for lunch while other schools only give their students 30 minutes. Be prepared to pack smart or order quickly so there is time to eat. Here are healthy eating tips for school lunch.
1.Drink water or milk. Avoid juice boxes or sodas since they do not provide many nutrients. The milk with give you vitamin D and calcium for strong bones.
2.Eat protein at lunch. Carry a sandwich with turkey, ham, or lean roast beef for lunch or order a meat entrée like chicken (not chicken nuggets), hamburger, or roasted turkey from the lunch line.
3.Include healthy grains with lunch. Eat whole grain bread, wheat crackers, or a whole wheat tortilla for extra fiber and B vitamins.
4.Bring fruits and vegetables to lunch and EAT them! Don’t carry the fruits and vegetables to and from home without trying them. Fruits and vegetables provide vitamins and minerals that are available from the other food groups.
5.Watch out for the snacks. Bring graham crackers, pretzels, or animal crackers instead of chocolate chip cookies, chips, and candy. The graham crackers, pretzels, and animal crackers contain less fat and saturated fat than the other snacks.
6.Try not to eat the same thing every day. Eating a variety of foods will give a wide range of nutrients for growing tall.
7.Stay away from the candy and snacks in the school vending machines. Water is the best thing to buy from a school vending machine on most campuses.
8.Stay active. Don’t stop playing football or riding bikes because school has started. Stay active every day for good health.
Have a great school year!
