Components of a Healthy, Balanced Lunch for Children and Teens
1. A Healthy Protein Package
- Poultry (chicken/turkey), lean red meat, fish, shellfish, beans, eggs (omega 3 best), whole soy foods, and low-fat dairy products
2. At least 1 serving of a fruit or veggie – the more the better!
- The superstar veggies are those with the deepest color – dark leafy greens, cabbage, broccoli, cauliflower, carrots, onions, sweet potatoes, tomatoes, asparagus, red/orange/yellow bell peppers.
- The superstar fruits – berries, cherries, plums, any whole citrus, cantaloupe, kiwi, mango, red grapes, and apples.
3. A calcium-rich food/beverage
- Low-fat or skim milk cheese (reduced fat best), low-fat yogurt, calcium fortified soy milk, calcium fortified 100% fruit juices
4. Whole grain or multigrain products
- Breads, cereals, wraps, tortillas, pastas, bagels
5. Something Fun!
- A small piece of dark chocolate, trail mix, 100% fruit sticks, baked chips, a small bag of gold fish, prudent portion of sweet of choice, etc.