You can make a healthy meal at or away from home. When time isn't on your side to pack a lunch, the cafeteria may be the only option for lunch. Breathe easy -- healthy options can be made at school (or at work cafeteria)! Encourage your family to follow similar tips for healthy eating when they are in the lunch line or packing a lunch.
- Choose whole foods like fruits, vegetables, and whole grains to fill most of your plate. These provide nutrients for energy and have fiber to help keep you full.
- Choose a low-fat dairy option like skim chocolate milk, yogurt, or string cheese. With protein, calcium, and carbohydrates these are great snacks to stay fueled and focused for the rest of the day.
- Include a protein source like chicken, hamburger, turkey, or eggs to stay full until afternoon snack.
- Go easy on packaged foods like cookies and candy since they are higher in added sugar and can lead to an energy spike -- followed by big drop. This can lead to poor performance.