Building the Perfect Lunch

Getting a Well- Balanced Lunch

Lately there has been a lot of attention given to the nutritional value of school lunches. While breakfast is the most important meal of the day lunch become the most important pit stop of the day.

No matter the age, kids need to have every advantage the can get in the classroom. Just as a professional athlete, children need to look for anyway they can to boost their performance in the classroom.

While fruits and vegetables are an obvious addition to the everyday lunch protein is often overlooked. Good protein sources include:

Eggs– Albumin which is the protein in eggs is considered the perfect protein   due to its many uses

Beans– Black beans would be the best choice of beans when considering protein.

Chicken

Tuna fish

Fiber is also a forgotten addition to a balanced lunch.

  • Brown rice– not much fiber to speak of in white rice
  • Popcorn-Good source of fiber but watch the butter
  • Nuts– Almonds have the additional effect of keeping blood sugar level.
  • Berries– anything with a skin like grapes, strawberries, blueberries …..

Finally carbohydrates. I know what you are thinking, that carbohydrates are bad. Nothing could be farther from the truth. It is true that you wouldn’t want to over do carbohydrates but they are an essential nutrient. Carbohydrates come in handy for some after school energy burst for sports. And a good way to up blood sugar levels after depleting them through the first half of the day. Good carbohydrate sources have been mentioned like fruits, beans, brown rice but here are some additional good foods.

Whole Wheat Bread– again white not a great source of much.

Yogurt– also considered low glycemic index and good source of vitamin D, and calcium.

Oats

A well-balanced diet makes for a well-balanced student.

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