How to Find a Healthy Lunch at School

School lunches have had a reputation for being fast food. Here's how to help your child navigate the cafeteria and make better choices for a healthy lunch.

School lunches have earned a reputation over the years for serving fast-food staples like fried chicken nuggets, pizza, burgers, and fries. But thanks to a push from former First Lady Michelle Obama, the National School Lunch Program got a much-needed makeover — and the nearly 30 million kids who get their midday meal straight from the cafeteria have a lot of healthier choices.

“In the past, there were too many loopholes which allowed processed foods, sweets, and other unhealthy items to be offered as part of the school lunch menu. Now, we have tighter rules, which make healthy foods the star of the show,” says Jill Castle, MS, RDN, childhood nutrition expert and co-author of “Fearless Feeding: How to Raise Healthy Eaters from High Chair to High School.”

The U.S. Department of Agriculture (USDA) school lunch standards require schools to trim fat, sodium, and calories from school lunches, while adding more fruits, vegetables, and whole grains to kids’ trays.

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Help your kids make better choices

To make sure your child has a healthy school lunch, you don’t necessarily have to pack lunch. School lunches are generally more nutritionally sound than packed ones. Just teach your kids to make smarter choices in the lunch line.

A healthy, balanced meal is worthless if it doesn’t get onto your child’s tray, much less past his lips. To avoid lunchtime battles, go over the week’s menu together ahead of time. Make suggestions, and let your child have some input, too. If the menu includes some unknown foods, cook them at home first to acclimate your child to them.

“I always tell kids to choose at least one fruit or vegetable, and preferably one of each,” Castle says. “I also tell them to choose a main entrée, as this is the item that will carry the most protein, which will help keep them full and focused on learning.”

Whole foods are always preferable to processed — deli ham instead of a hot dog, grilled chicken over chicken nuggets. Drink choices are important, too. Advise your kids to steer clear of soda and sugary sports drinks in favor of milk and water. “Milk is always a great beverage to drink as it is filling and full of nutrients,” Castle says.

Portion size matters, too. Using a plate at home, map out how much of each food group your child should eat. Following the USDA’s MyPlate.gov meal guidelines, the equation to a healthy plate is one-quarter fruit, one-quarter vegetables, one-quarter lean protein, and one-quarter whole grains.

In assembling a healthy school lunch, kids don’t have to give up everything they love. Even a few smart substitutions can make a difference. For example, putting mustard on a sandwich instead of mayo saves 90 calories. Taking half the bun off a burger cuts both calories and carbs. Adding lettuce and tomato to a sandwich sneaks in a small serving of vegetables.

Once you’ve agreed on a menu for the week, write it down and put it in your child’s backpack. Then, keep tabs. Ask what she ate for lunch every day, until you’re confident she has the hang of healthy school eating.

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