Healthy School Lunch Plannerenteenshttps://kidshealth.org/EN/images/headers/KH_generic_header_03_2.jpgUse these tips to make your favorite lunch line choices healthier.healthy lunch, school lunch, school lunches, school cafeteria, healthier school lunch, what to eat for lunch at school, what to order for lunch, school lunch choices, choosing lunch at school, eating well at school, nutrition, nutritious, low-fat, low fat, lowfat, low-calorie, low calorie, weight loss, losing weight03/03/200807/31/201907/31/2019KidsHealth Medical Experts5fb9c6ea-128a-4df5-9520-93870fa1fe77https://kidshealth.org/ws/RadyChildrens/en/teens/lunch-sheet.html/<h3>Healthy School Lunch Choices</h3> <p>Need a reason to make healthy choices for lunch? People who eat a healthier lunch with lean protein and complex carbohydrates can:</p> <ul class="kh_longline_list"> <li>Feel more satisfied.</li> <li>Avoid an afternoon slump.</li> <li>Focus better on schoolwork.</li> <li>Feel less hungry after school.</li> <li>Maintain their weight by avoiding excess calories.</li> </ul> <h4>Important things to remember:</h4> <ul class="kh_longline_list"> <li>Make smart choices.</li> <li>Pick whole-wheat bread or an 8-inch tortilla instead of white bread.</li> <li>Take deli turkey or ham instead of salami or bologna.</li> <li>Choose grilled chicken instead of fried.</li> <li>Order lite dressing instead of regular.</li> <li>Use mustard or ketchup instead of mayo or dipping sauces.</li> </ul> <h4>Enjoy some foods in moderation:</h4> <ul class="kh_longline_list"> <li>Choose chips or fries no more than once a week.</li> <li>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).</li> </ul> <h4>Balance your diet:</h4> <ul class="kh_longline_list"> <li>If you eat chips or fries, remove one slice of bread (or half a bun) from your sandwich or burger.</li> <li>Add tomato and lettuce to sandwiches, burgers, and tacos.</li> <li>Include either a small salad with lite dressing, a side serving of veggies, or a piece of fruit.</li> </ul> <h4>Think simple:</h4> <ul class="kh_longline_list"> <li>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.</li> <li>Choose low-fat white milk (no flavored milks) or water instead of sugary sodas or energy drinks.</li> </ul> <h4>Pack it up:</h4> <ul> <li>A packed lunch gives you the most control over what you eat.</li> </ul> <h3>Smart Substitutions</h3> <p>Here are some of the most common lunch items with ideas on how to make them healthier:</p> <h4>Burgers</h4> <ul class="kh_longline_list"> <li>Hold the cheese.</li> <li>Add lettuce and tomato.</li> <li>Remove 1/2 bun (eat open-faced).</li> </ul> <h4>Spaghetti and meatballs</h4> <ul class="kh_longline_list"> <li>Spaghetti counts as starch, so skip the bread.</li> <li>Choose marinara sauce instead of buttered noodles.</li> <li>Add salad with lite dressing.</li> </ul> <h4>Chicken nuggets, patties, or fingers</h4> <ul class="kh_longline_list"> <li>Use ketchup or barbecue sauce.</li> <li>These are already breaded, so skip extra bread or rolls.</li> <li>Add vegetable or salad.</li> </ul> <h4>Pizza</h4> <ul class="kh_longline_list"> <li>Blot off excess fat.</li> <li>Choose veggie toppings.</li> <li>Remove pepperoni.</li> <li>Leave the crust.</li> </ul>kh:age-teenThirteenToNineteenkh:clinicalDesignation-gastroenterologyAndNutritionWeightManagementkh:clinicalDesignation-generalPediatricskh:genre-printablekh:primaryClinicalDesignation-gastroenterologyAndNutritionWeightManagementWeight Management Toolshttps://kidshealth.org/ws/RadyChildrens/en/teens/managing-weight-center/tools/ae6c6571-d848-41b4-b4fa-3925f89a9bbfSchool Stuffhttps://kidshealth.org/ws/RadyChildrens/en/teens/school-jobs/school/f4ec6871-9ba8-49c9-8100-f55331d4a672Healthy Living Toolkithttps://kidshealth.org/ws/RadyChildrens/en/teens/nutrition-fitness-center/toolkit/2afb8f3a-13c8-4dbd-9013-d58499cc40ccLunchhttps://kidshealth.org/ws/RadyChildrens/en/teens/homework/lunch/5d8f7b24-798e-4440-a206-ca019585ae2dNutrition Basicshttps://kidshealth.org/ws/RadyChildrens/en/teens/food-fitness/nutrition/240f56bf-71f4-4e98-af4b-624d5e241611Healthy Weighthttps://kidshealth.org/ws/RadyChildrens/en/teens/food-fitness/dieting/2a8a8f61-2a55-467a-ba2a-f19618bf04bf