HEALTHY LUNCH IDEAS
What's everyone's favorite period? Lunch, what else? Finally, it's time to eat... but with foods like tacos, chili fries, or cheeseburgers on the menu in most schools, it can be hard to make healthy choices. So how can you eat a school lunch, and avoid extra fat and empty calories? Find out if your school cafeteria prints a weekly or monthly menu, so can pick and choose what days you want to buy and what days you want to bring your own lunch. Then check out the tips below from Myjellybean.com on making healthy choices, wherever you get your lunch.
| In The Cafeteria | Making It Yourself | Fast Food Choices |
TIP: Skipping lunch is not an option. When you miss a meal, your metabolism slows down, causing your body to store extra fat. Plus, you won't be able to concentrate or absorb new knowledge during the afternoon without a well-fed mind and body. If you want to stay lean and mean, you've gotta eat.
When you're buying lunch from the school cafeteria, look for alternatives to mystery meat or fried fish sticks. Here are some healthier picks:
Vegetarian pizza
It's low in calories and high in fiber. If they don't make meatless, just pick off the pepperonis.
Hamburger
A hamburger is a pretty nutritious lunch, as long as you don't pair it with fattening fries. Replace taters with a side of salad instead.
Sandwiches
Depending on what kind you buy, it can be a healthy choice. Look for those made with whole-wheat breads or on bagels, instead of white bread. Avoid fatty processed meats like ham, bologna, pastrami or corned beef. Instead, choose turkey, chicken, roast beef or grilled vegetable sandwiches. Also be aware that a sandwich flavored with mustard - instead of mayonnaise - has fewer calories and fat with just as much flavor.
Salads
If your school has a salad bar, definitely check it out. Fill up on lettuce, raw veggies, chickpeas and other crunchy toppings. Avoid bacon bits which are full of saturated fat. Instead of heavy cream dressings (like ranch or blue cheese), choose French or Italian dressing.
Milk or juice
These drinks contain vitamins and minerals to get you through the afternoon. Try to avoid soda drinks filled with caffeine or sugar.
When you're packing lunch at home, consider these excellent bring-to-school lunches:
Sandwiches
Make them on brown bread or whole-wheat wraps. Load on the veggies, add some grilled chicken or turkey breast if you like, and flavorize with mustard. Yum!
Chunky salads
Forget plain lettuce when you're packing from home. Think chicken salad with apricots and walnuts, pasta salad with Italian dressing and chopped peppers, or a combo of your favorite raw veggies marinated in a deliciously spiced dressing.
Vegetarian lasagne
It's healthy and dee-lish!
Cottage cheese and fruit
Mix pineapple with cottage cheese for a good-as-ice-cream sweet taste. Make this lunch even more filling by tossing in some granola, raisins and/or almonds.
Chicken noodle soup
Load it up with vegetables for a vitamin packed meal, and don't forget the crackers.
Chicken drumsticks
They're lean, packed with protein and they taste so good cold. Add a salad of veggies or pasta to round out the meal.
Add Fruit
You should try to eat five servings of fruit a day. An apple or banana - or whatever your favorite fruit - makes a tasty addition to your lunch, and keeps you on a good nutritional track.
When you're cruising a fast food restaurant with friends, avoid fatty meals and go for these healthier choices at the leading chains:
Arby's
Good choices include the Grilled Chicken Caeser Salad and the Light Grilled Chicken.
Blimpie
Go for a 6-inch Turkey Sub, Roast Beef Sub, Grilled Chicken Hot Sub or Veggie Sub on whole wheat.
Burger King
Healthier choices include the BK Broiler Chicken Sandwich and the Chunky Chicken Salad.
Domino's Pizza
Reach for two slices of veggie and cheese pizza.
Jack in the Box
Choose a hamburger (no cheese) or a Chicken Fajita Pita.
Kentucky Fried Chicken
Healthier choices are an Original Recipe Sandwich (without sauce), Honey BBQ Flavored Sandwich, Colonel's Crispy Strips (3 pieces) or the Triple Crunch Zinger Sandwich (without sauce).
McDonalds
Go for a hamburger with no cheese, or a Chicken McGrill (without mayo).
Subway
Lots of healthy choices here, including these 6-inch subs on whole wheat or white: Steak and Cheese, Turkey, Roast Beef, Roasted Chicken Breast and Veggie Delight. (Order the subs without cheese to make them even healthier).
Taco Bell
Go for a Bean Burrito or a Grilled Chicken Burrito.
Wendy's
Healthier choices include the Junior Hamburger, Grilled Chicken Sandwich, Chili (large or small), Baked Potato with Broccoli and Cheese or Baked Potato with Sour Cream and Chives.
