Healthy School Lunch Planner

Healthy School Lunch Choices

Need a reason to make healthy choices for lunch? People who eat a healthier lunch with lean protein and complex carbohydrates can:

• Feel more satisfied.
• Avoid an afternoon slump.
• Focus better on schoolwork.
• Feel less hungry after school.
• Maintain their weight by avoiding excess calories.

Important things to remember:

• Make smart choices.
• Pick whole-wheat bread or an 8-inch tortilla instead of white bread.
• Take deli turkey or ham instead of salami or bologna.
• Choose grilled chicken instead of fried.
• Order lite dressing instead of regular.
• Use mustard or ketchup instead of mayo or dipping sauces.

Enjoy some foods in moderation:

• Choose chips or fries no more than once a week.
• Limit starches to 2 servings at lunchtime (1 serving equals 1 slice bread; 1/2 bun; 1 small dinner roll; 1/2 bagel; 1/2 cup potatoes, rice, or pasta).

Balance your diet:

• If you eat chips or fries, remove one slice of bread (or half a bun) from your sandwich or burger.
• Add tomato and lettuce to sandwiches, burgers, and tacos.
• Include either a small salad with lite dressing, a side serving of veggies, or a piece of fruit.

Think simple:

• A plain burger (no cheese) is a better choice than processed or breaded foods, such as a hot dog, chicken fingers or nuggets, mozzarella sticks, or pizza.
• Choose low-fat white milk (no flavored milks) or water instead of sugary sodas or energy drinks.

Pack it up:

• A packed lunch gives you the most control over what you eat.

Smart Substitutions

Here are some of the most common lunch items with ideas on how to make them healthier:

Burgers

• Hold the cheese.
• Add lettuce and tomato.
• Remove 1/2 bun (eat open-faced).

Spaghetti and meatballs

• Spaghetti counts as starch, so skip the bread.
• Choose marinara sauce instead of buttered noodles.
• Add salad with lite dressing.

Chicken nuggets, patties, or fingers

• Use ketchup or barbecue sauce.
• These are already breaded, so skip extra bread or rolls.
• Add vegetable or salad.

Pizza

• Blot off excess fat.
• Choose veggie toppings.
• Remove pepperoni.
• Leave the crust.

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