According to Kids Health, children have more control over what and how much they eat at lunch because a parent isn't there. Helping kids learn to choose a healthy lunch at school is important because a good diet helps them concentrate at school and control their weight. Some school lunch programs offer a lot of choices, which can make it hard for a child to choose a well-rounded meal. Others offer only one choice, but it may not be as healthy as a parent would like it to be. Equipping children with the tools to make a healthy choice at lunch can be done by parents and teachers.
Step 1
Choose fruit and vegetables. Many schools offer a salad bar and fresh fruit options, and kids should be urged to serve themselves a couple servings of produce at lunch each day. Fruits and vegetables are good sources of fiber and many necessary nutrients and don't contain a lot of calories and fat.
Step 2
Avoid foods high in fat. Too much fat in a child's diet can lead to being overweight, diabetes and other health concerns. Foods to skip include french fries, hot dogs, chicken nuggets, and macaroni and cheese. Instead, go for a sandwich with baked chips or hit the salad bar.
Step 3
Pick low-fat milk over its whole milk counterpart. Low-fat milk has less saturated fat and calories, while still providing calcium and vitamin D for strong bones and teeth. Avoid drinking soda at lunch because it is basically empty calories and doesn't provide you with any nutrition.
Step 4
Pick foods from all the food groups. Doing so will help ensure that you are eating enough protein, fiber and vitamins and will give you the energy to get through the rest of the afternoon. Make selections that include fruit, vegetables, whole grains, low-fat dairy and lean protein.
Step 5
Eat different foods every day. If you eat the same basic foods for lunch every day at school, you will get bored and end up choosing foods that might not be as healthy.
Step 6
Pack your own lunch. If your school doesn't give you a choice on what you eat for lunch or doesn't have a good selection of healthy foods, you can follow the tips above to create your own healthy lunch and bring it to school with you.
Tips and Warnings
- Many schools only offer one meal choice, so you could choose one per week and bring your own healthy lunch the rest of the time. For younger students, parents should help them make the healthiest choices by going over the lunch menu with them or by helping them pack their own lunch.
Things You'll Need
- Lunchbox or bag
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