How to Navigate Through the School Cafeteria
11:01 AM
By: Kaycie Smith, BS Food Science and Nutrition, Best Teen Diets Community Manager
Eating at the cafeteria may be your only option for lunch, but it doesn’t have to mean that you are stuck eating unhealthy foods. The most important, and sometimes hardest, thing is to avoid all the temptation of “junk” foods. This can be especially hard if all of your friends go for a large basket of fries and a large soda for lunch; recruit a few friends that have your lunch period and make a pact to aim for the more healthy options. First, don’t forget the foods groups just because it is not all put together. Since lunch is a meal, remember to have 3 foods from different food groups. Next, think about the way foods are prepared. If you are in the mood for chicken a grilled chicken burger is a better option that battered and fried chicken nuggets. In general it is best to stay away from foods that are fried, battered, breaded, creamy or crispy, instead look for foods that are grilled, baked or broiled. Now its time to choose your side dish; fruits and veggies are always a better choice than cookies, chips or fries but can sometimes have added salt and sugar if they are canned. When possible choose fresh fruits and veggies with dipping sauces on the side. Finally, you need to get your drink. Water, low-fat milk and 100% juices are the healthiest options. If you do feel like having a soda from time to time, make sure you stick to one cup (small not super-sized) and if you are still thirsty instead of refilling with soda get water instead. When it comes to dessert wait to get one until after you eat. If you have it on your plate you are much more likely to eat it even if you are not even hungry after lunch. Once you have eaten your well balanced lunch, if you are still hungry go a head and grab a dessert, but keep moderation in mind along with what you know about choosing healthy snacks.
Best Teen Diets recommends healthy well balanced eating that includes fruits, vegetables, whole grains, protein and low-fat or fat-free dairy. We offer nutrition information for teens, parents and educators that emphasizes the importance of healthy eating for teens.
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