Most school calendars are about 180 days long. That's a lot of school lunches! Cafeteria food may not seem awesome-not like home cooking-but it's actually gotten a lot healthier in recent years. News that children in the United States are becoming increasingly overweight has pushed many schools to make their cafeteria food healthier. A lot of schools still serve fast food, though. But with a little thought and planning, you can eat healthy meals at school every day.

One way to make sure your meal is healthy is to pack it at home. That way, you can make sure to get enough from different sections of the food guide pyramid. Girls ages 9 to 18 years should eat in the middle range of the guidelines. Find out the specific amounts for you. (Scroll down to the yellow box on that page.) For example, you can have a turkey, low-fat cheese, lettuce, and tomato sandwich on whole wheat bread with mustard; an apple, orange, or pear; a small salad; and a carton of non-fat milk. For dessert, try low-fat pudding or yogurt with low-fat dry cereal or granola, or even a couple of fig bars. Overall, that's a pretty healthy meal, even with dessert. Some tips in packing:

• Keep hot foods hot and cold foods cold by using insulated containers.
• Pack lunch the night before to avoid the morning rush.
• Make sure to throw out leftovers that may spoil (meat, cheese, egg, milk, foods with mayonnaise) and clean the containers thoroughly.¹

When you don't have time to pack a lunch, eating cafeteria food is okay, too. Just take a minute to think about what you're eating. Vending machine snacks, soda, and fast food may sound tasty and quick, but they should be eaten on occasion, not as everyday meals. Ask your school food service director or administrator to provide healthy choices in vending machines and school stores. Ask them to make it easier for you to make healthy choices everywhere food is sold or provided at school.

Things to keep in mind when choosing a cafeteria meal:

• You can have fried chicken, if there aren't better options, but a way to cut down on the fat is to take off the skin.
• Vegetable soup and a salad with some whole-grain bread is a filling and healthy option.
• Fruit, low-fat granola, and low-fat yogurt is a good choice if you're not starving, but still want a good lunch.
• Choose non-fat or low-fat milk instead of whole milk.
• Fruit, frozen yogurt, or frozen fruit pops are good dessert options.²

Keeping to a healthy eating pattern while you're at school takes a little more thought and work, but it's worth it to stay on track. You'll have more energy and be more alert during afternoon classes!

Sources:

¹ Check Your Health: Nutrition-For Kids. "Top 10 Tips for Packing Safe & Nutritious Lunches," last referenced 7/6/04.