Healthy school meals
Monday 2 November 2009
Sloppy school dinners are strictly off the menu. If you take some time to think about what to eat then you can eat a slap up meal for lunch.
School lunchers
Picking the right food means you get to have a delicious and filling meal to last you the rest of the day. Check out these top ways you can stay healthy on school dinners.
Go fresh
No matter how busy you are at school, you should always find time to squeeze in a freshly cooked meal. None of that packaged stuff. Always pick a balance of proteins, like chicken, pork and other meats, carbs such as pasta and bread and a good selection of veg.
Crisps, chocolate bars, sausage rolls and other light snacks taste good at first, but they lack the right nutritional benefits like fibre. This means you’ll find yourself hungry within the next couple of hours.
Different selection
A healthy diet is all about balancing what you eat – so never have too much or too little of the same foods.
Try to pick a different dish every day. Don’t just stick to your usual chips, cheese and beans. Why not take a slice of that pie and salad you’ve been eying up? The next day why don’t you try the pasta? How about some chicken and rice the following day? You get our drift.
No matter what, don’t just stick to fried food. Try to keep this down to once or twice a week.
Dessert time
There’s no better way to end a meal than with a good dessert. However, too much of the indulgent stuff can mean bad news for your body. By all means treat yourself to a tasty dessert once or twice a week, but put some fresh fruit on the menu too.
Many schools offer all kinds of fresh fruit which can be great substitutes for baked, sugary desserts.
Ask questions
Look at all the dishes and, if you’ve got any, ask some questions. What ingredients were used? Are all the ingredients fresh? Was the meal fried or roasted?
Many canteens cater to different needs. If you follow a strict dietary routine then ask the canteen staff if they have anything better suited to your taste.
Packed lunchers
One of the best things about bringing in your own food is that you can make and create whatever you want. You have full control of exactly what you eat – so make the most out of it.
Sandwich lovers
You can do a lot with two slices of bread. Try out different fillings everyday, from simple ham and cheese to last night's leftovers – roast beef and vegetables still taste good the day after. Go easy on the butter and other spreads and sauces too. They can sometimes be high in calories and salt. Check out Sam Stern's top sandwich recipes.
Stick to brown and wholemeal bread as much as possible. They contain more fibre and have a high glycaemic index, which means your body breaks them down a lot faster. Multi-grain and rye bread are also healthier alternatives to white. If you’re not a big fan of sliced bread then try baguettes, bagels and pittas.
Sides
Don’t be traditional! When it comes to filling up your lunchbox who says you have to throw in crisps and a packet of sweets? Why don’t you swap them for a packet of plain popcorn or some dried fruit instead?
Winter warmers
Now that the weather is getting colder, you may find that you need a bigger lunch to keep your winter warmers a little warmer for longer.
If a sandwich doesn’t do it for you then how about some soup? It's both healthy and filling. You could make it the night before, heat it up in the morning and put it in a small flask to keep it warm.
You could also take in some of last night’s dinner. Remember your portions – a piece of meat shouldn’t be any bigger than your palm and carbs should be about the size of your fist. Take a look at these other ideas.
Homemade drinks
Forget bringing in fizzy or concentrated drinks - they don’t hydrate you nearly as well as fresh juices and water.
If you’ve got time you could also make a smoothie to bring in. They’re tasty, filling and give you a buzz of energy that will last the whole day.
