Back to School 2015
How to make school lunch healthier
T
he benefi ts of a healthy diet are clear and well documented. In addition to provid-
ing the nutrients a growing body needs, consuming a balanced diet helps children
maintain a healthy weight. Obesity continues to be a growing problem among school-
aged children and can contribute to the onset of type 2 diabetes, heart disease, high
cholesterol, and many other adverse medical conditions.
Children attending school will eat at least one meal away from home
each day. A healthy lunch provides sound nutrition to give students en-
ergy to do well in school and for the rest of the day. Children who do not
eat well at lunch may have diffi culty concentrating, while others may
feel sluggish or tired.
As part of the 2010 Healthy, Hunger-Free Kids Act, the United States
National School Lunch Program was revised to guarantee healthy,
nutritionally sound choices, as established by the U.S. Department
of Agriculture, for lunch. America's school menus were altered to be
healthier than ever, including more fruits and vegetables while limiting
calories. Despite some controversy through the years, including some
students saying the smaller portions and food choices aren't always satis-
fying, states suffering from high child obesity rates have seen marked
improvements.
Canada is one of the few leading industrialized countries that does not
have a national nutrition strategy to implement healthy school lunches.
It's estimated that only 10 to 15 percent of Canadian children have ac-
cess to school meals. These meals are not provided by a well-funded
national program, but by a patchwork of individual volunteer efforts,
some provincial government funding and corporate donations.
Whether students purchase lunch from school or bring lunch from home,
there are ways to guarantee a more diverse offering and better nutrition.
Here are some guidelines to follow.
• Offer nutrient-dense foods. Foods should contribute to the daily recom-
mended amounts of protein, iron, calcium, vitamin A, and vitamin C.
Provide a selection of foods, such as lean protein, whole grains, fruits,
and vegetables, that will give children the nutrients they need. Nutrient-
dense foods also help kids feel fuller, longer.
• Limit fat intake. Avoid foods that do not get their fat from polyunsatu-
rated and monounsaturated fats. Saturated fats can lead to obesity and
clogged arteries. The American Heart Association recommends kids get
no more than 25 to 35 percent of their calories from fat. Fish, nuts and
olives are healthy fat sources.
• Let kids choose some of their food. Allow kids to pick some of the
healthy foods they will be eating. Giving kids a say in their diets will
make them more likely to enjoy their lunches and cut back on snack
foods. Eating meals regularly will keep energy levels up during school
and make kids less likely to reach for unhealthy snacks to fi ll hunger
gaps.
• Make small changes that add up. Switching from white bread to whole
grain breads, and opting for low-fat dairy products instead of full-fat
dairy products can make a world of difference. Kids may not notice a
change in texture or fl avor, and many of kids' favorite foods, such as
chicken nuggets, pizza and macaroni and cheese, can be made with
healthier ingredients.
• Remember, beverages count, too. Giving children a healthy lunch
and then packing a sugar-fi lled, high-calorie drink negates your efforts.
Calories from beverages can quickly add up. Water is always the best
option for a healthy drink. Low-fat milk and real fruit juice consumed in moderation
also make healthy alternatives to sugary beverages.
Offering healthy school lunches is an important step to raising healthy kids. New
guidelines and offerings make it easier for kids to get the nutrition they need for their
growing bodies.
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