Steps to a great lunch

When choosing what to eat for lunch, making a healthy choice is really important.

Here’s why: Eating a variety of healthy foods gives you energy to do things, helps you grow the way you should, and can even keep you from getting sick.

Think of your school lunch as the fuel you put in your tank. If you choose the wrong kind of fuel, you might run out of energy before the day is over.

• Whether you pack or buy your lunch, follow these guidelines:

Choose fruits and vegetables. Fruits and vegetables are like hitting the jackpot when it comes to nutrition. They make your plate more colourful, and they’re packed with vitamins and fibre. It’s a good idea to eat at least five servings of fruits and vegetables every day, so try to fit in one or two at lunch. A serving isn’t a lot. A serving of carrots is half a cup or about six baby carrots. A fruit serving could be one medium orange.

•  Know the facts about fat. Kids need some fat in their diets to stay healthy; it also helps keep you feeling full, but you don’t want to eat too much of it. Fat is found in butter, oils, cheese, nuts and meats. Some higher-fat lunch foods include chips, hot dogs, cheeseburgers and macaroni and cheese. No food is bad, but you may want to eat them less often and in smaller portions. Foods that are lower in fat are usually baked or grilled. Some of the best low-fat foods are fruits, vegetables and skim and low-fat milk.
•  Let wholegrains reign. Grains include breads, cereals, rice and pasta. But as we learn more about good nutrition, it’s clear that wholegrains are better than refined grains. What’s the difference? Brown rice is a wholegrain, but white rice is not. Likewise, wholewheat bread contains whole grains, whereas regular white bread does not.
•  Drink sensibly. It’s not just about what you eat, drinks count too. Avoid juice drinks and fizzy drinks, rather drink milk or water.
•  Balance your lunch. When people talk about balanced meals, they mean meals that include a mix of food groups: Some grains, some fruits, some vegetables, some meat or protein foods and some dairy foods such as milk and cheese. Try to do this with your lunch. If you don’t have a variety of foods in your lunchbox, it’s probably not balanced.
•  Steer clear of packaged snacks. Many school tuckshops sell salty snacks, sweets and chocolates and fizzy drinks. It’s okay to have these foods once in a while, but they shouldn’t be on your lunch menu.
•  Mix it up. Do you eat the same lunch every day? If that lunch is a hotdog, it’s time to change your routine. Keep your taste buds from getting bored and try something new. Eating a lot of different kinds of food give your body a variety of nutrients.

•  Information courtesy of Kidshealth.