Ordering a healthy lunch in the school cafeteria can be a challenge when pizza and French fries are always on the menu. But kids who have a healthy, balanced diet are more likely to participate in class and perform better academically. To help your child make better, more nutritious choices at school, teach them the basics of a balanced meal at home.

Healthy Go-To Choices

A healthy diet should focus on whole, nutrient-dense foods, such as:
  • Dairy — It is recommended to choose low fat or fat free dairy products for kids less than 2 years of age.. They provide energy and support brain development.
  • Healthy fats —    From whole foods, such as avocado; limit saturated fats, such as avocados, nuts, seeds, salmon and olive oil.
  • Protein foods — Needed for growth, so include animal-sourced protein (eggs, poultry, seafood, red meat) or plant-sourced protein (beans, peas, lentils, legumes, nuts, seeds, soy) at every meal. Choose lean protein options such as chicken without the skin, lean ground beef or ground turkey.
  • Vegetables and fruits — Eat a colorful array, whole (in their original form), and encourage more vegetables than fruit.
  • Whole grains — Make fiber-rich whole grains a priority and skip highly processed, refined carbs, like white bread, ready-to-eat or packaged breakfast foods, sugary cereals, and pastries. Choose whole wheat or whole grain options instead.

Learning to Balance

Teaching your child to right-size their meals is as easy as showing them how to balance out their plate. That means:
  • ½ of the plate should be fresh fruit, salad, and/or veggies
  • ¼ of the plate should be a starch (whole grains, potatoes, rice, or quinoa).
  • ¼ of the plate should be lean protein.
  • Consume 2-3 servings of dairy per day from sources such as low-fat milk, low-fat cheese or yogurt with limited added sugars.
Cafeterias offer many food choices — not just pizza and fries. But if kids know what a balanced plate should look like, they can weigh the daily options to create a healthy lunch.

Pack a Lunch

The best way to ensure your kid eats healthy during the school day is to have them bring a packed lunch and snacks from home. To ensure they eat what's in their lunch bag, brainstorm lunches together. Home prep also allows you to:
  • Control portions.
  • Make healthier choices for them.
  • Monitor meals.
A healthy sack lunch might include a sandwich on whole grain bread, baked chips, small yogurt or white milk, and fresh fruit or vegetables. If your school district allows, make sure they have a refillable water bottle, too. Hydration keeps bones, joints, and teeth healthy, and supports memory and attention. Personalize your child’s lunch by adding a small note or sticker to help brighten their day.

Limit Sweets and Junk Food

The cafeteria carries an endless variety of treats. Moderation is key, so teach your child why making wise choices can help them power through the school day. Limit your child to eating dessert or unhealthy snacks only once or twice a week. Teach them to enjoy the healthy options instead.