It can be a challenge to find healthy meals in a school cafeteria. Many cafeteria options, such as pizza and cheeseburgers, are high in fat and calories and low in nutrition. Vicky R. Bowden and Cindy S. Greenberg, authors of "Children and Their Families: The Continuum of Care," note that school lunches provided by the federal government must contain vitamins and minerals, but they do not regulate fat or calorie content.
Deli Meat Sandwiches
Many school cafeterias offer fried chicken and high-fat hamburgers as protein options. Deli meat sandwiches are a healthier alternative for your child to get some protein at lunch. Lean turkey, chicken or ham on whole wheat bread makes a healthy sandwich. Many cafeterias have a small salad bar, so encourage your child to add tomatoes and lettuce to his sandwich to increase the nutrition. Have your child pass on chips and French fries, and encourage him to choose vegetables or fruit to go with his sandwich.
Veggie Burger
Many school cafeterias offer a vegetarian option for students who do not eat meat. Your child can choose a veggie burger over a regular burger, even if she is not a vegetarian. A veggie burger is lower in fat, saturated fat and calories than a cheeseburger, and provides a small amount of vegetable content. Encourage your child to choose a whole wheat bun and baked potato chips rather than the usual fries or onion rings. Many school cafeterias offer steamed seasonal vegetables or small fruit salads, and these are healthy side dishes as well.
Fruit and Cheese
A combination of fruit and cheese can combine protein and nutrients to make a healthy and filling school lunch. Many school cafeterias offer string cheese and a variety of fruits. Encourage your child to choose a few pieces of cheese and several different kinds of fruit instead of a high-fat sandwich or high-calorie plate of low-nutrition foods, such as sausage pizza. Cheese supplies calcium, which is important for strong bones, and the fruit provides vitamins and minerals as well as antioxidants that are essential for good health.
References
- "Children and Their Families: The Continuum of Care"; Vicky R. Bowden and Cindy S. Greenberg; 2009
- "Good Kids, Bad Habits: The RealAge Guide to Raising Healthy Children"; Jennifer Trachtenberg; 2007
- "Playing Safe, Eating Right: Making Healthy Choices"; Tamra Orr and Vicki F. Panaccione; 2008
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