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“JUNK FOOD CAN' IF IT IS, KIDS WIL OF HEALTHY FOOD


'T BE AN OPTION. LL STEER CLEAR DS.” – Dr. Sandra Hassine


1/2

fruits and vegetables

1/4

lean meat and protein fats and oils

1/4 whole grains


WHAT DOES THE IDEAL MEAL LOOK LIKE?

As we all know, it’s important to eat healthy. But how many kids are actually eating healthy when out of parents’ guidance? Here we’ll take a look at what the ideal meal looks like for children and adults alike.

1/2 of your plate: fruits and vegetables. 1/4 of your plate: lean meat or protein. Most people need to eat more fruits and vegetables, so don’t

Meat is a good source of protein, but don’t let it fill more than

worry about limiting your portion size of these. You want to eat

1/4 of your plate.This amounts to 2-3 oz of cooked meat –

a lot of fruits and vegetables–in fact, they should be about21/

about the size of a dick of cards. ish F and skinless chicken

of your plate.That means about 1 cups of fruits, plus 1 cup of

are better then red meat.Avoid fatty meat and stay lean.You

vegetables. In general, you can think of a cup as about the

can also get protein from eggs, cheese, yogurt, lowfat milk,

size od a baseball.

cooked beans, tofu, soy, and nuts.

1/4 of your plate: whole grains.

Use fats and oils sparingly.

You need some whole grains in your diet, but not too much.

Go real easy on the oils, cream cheese, mayonnaise, and

No more than 1/4 of your plate should be grains. Always aim

salad dressing. Somewhere between a teaspoon and

for WHOLE grains. They are much healthier than refined

tablespoon is plenty.

white grains.


SO, WHAT IS ON SCHOOL’S MENU


YOUR U?


milk


UNITED STATES

PLATE PORTION

The humble school lunch has had more than its fair share of controversy in the US.

CALORIE COUNT

GRAINS VEGETABLES

PROTEIN

FAT AND OIL

0 30

285

Attempts to limit the amount of fat by limiting the servings of French fries have only been met by student rebellion. There’s definitely room for improvement. School lunches are usually served on a plastic tray with a slice of pizza, a pile of corn, a

0 20

roll, a cookie for dessert and some chocolate milk to wash it all

150

down. Though there are usually options of vegetables, many kids and teens a like don’t put them on their plates, causing them to miss out on some nutrient greatly needed for a

0 10

145

158 120

growing body. s ll ts lk zza Ro kie To Mi Pi oo er te ter ni n a C a l o n T o ip er Di oc pp Ch Ch Pe te a l o oc Ch


PLATE PORTION

CHILE

GRAINS PROTEIN

FAT AND OIL

VEGETABLES

Lunch is one of the larger meals of the day in Chile while the others are in much smaller portions.

CALORIE COUNT 0 30

272 Many students actually bring their own lunches packed by family members but if not, the dishes served can be varied. Here we have two slices of beef with roasted potatoes, red lettuce salad,

0 20

200

a bed of brown rice with avocados, carrots and a dinner roll.

150

Whew! What a big lunch! Though the portion is rather large, the lunch with packed full with nutrients and vegetables.

0 10

50

21

5

ll s s e es ice Ro rot ag toe do ar er bb nR ca ota C n a w o n P o Av Di dC Br ted Re as Ro

ef Be


YOGURT


PLATE PORTION

UNITED KINGDOM

VEGETABLES

FAT AND OIL

GRAINS

PROTEIN

Spearheaded by TV chef Jamie Oliver, the campaign for healthier food in schools helped implement new nutrition policies.

CALORIE COUNT 0 30

This gives school lunches in England a healthy makeover. Lunches now consist of one portion of vegetables and at least one portion of fruit every day accompanied by a healthy

216

0 20

120

protein (such as salmon, processed meats are heavily restricted). Sweets are also banned except for the cocoa powder in the post-lunch dessert. Schools are still allowed to

0 10

88

serve deep-fried foods, but only two items per week. Here we have an entree of roast beef with gravy, with cauliflower,

33

broccoli and roasted potatoes. For dessert, yogurt with a handful of blueberries.

5

y s s rt er av oe rie gu ow Gr er tat Yo b lifl o n e u P u ai e Ca Bl Pl ted Be li & as st o o a c R oc Ro Br f&


PLATE PORTION

FRANCE

FAT AND OIL VEGETABLES

GRAINS

PROTEIN

In a country where food is virtually the national religion, school meals are naturally a subject of intense interest.

CALORIE COUNT 0 30

Wow, is this school lunch or a jacket-required five-star restaurant? In France, lunch is provided by the school offering kids quite a fancy fare. Lunch usually includes a choice of

0 20

salads, e.g., m창che with smoked salmon and asparagus, paired with guinea fowl with roasted potatoes and steamed vegetables, plus washed-rind cheese with French bread and a dessert of strawberries or clafoutis. And these delicacies are served on heated plates with real silverware. Ooh la la!

0 10

130

100

88

105

30 s d s e on gu oe es ala alm he tat ara rS S o C p a s P A as ed d ted ok Ce as ille Sm Gr Ro


PLATE PORTION

UKRAINE

GRAINS VEGETABLES PROTEIN FAT AND OIL

Pizza or burgers are definitely not on the menu in Ukraine, but that doesn't mean Ukrainian school lunches are all that healthy.

CALORIE COUNT 0 30

250

In the Ukraine it’s all about the meat! Students first get an appetizer such as borsch, the traditional Ukrainian soup made out of beetroot, vegetables and meat, followed by more meat in

0 20

250

the form of sausages or a cutlet (chopped meat mixed with egg and breadcrumbs) with mashed potatoes or boiled buckwheat. Dessert is often pancakes or syrki (chocolate

0 10

130

120

covered cream cheese).

M

y ht es av ag rsc Gr us Bo & a s S oe tat o dP he as

rki Sy


milk


PLATE PORTION

JAPAN

PROTEIN

FAT AND OIL

VEGETABLES

GRAINS

Japan takes seriously both its food and its health and, as a result, its school lunches are a point of national pride.

CALORIE COUNT 0 30

Rice, fish, vegetable soup (with seaweed), perhaps some pickled cucumbers, and milk make up the typical lunch fare for Japanese school children. Meals are served with the teacher

0 20

who eats the same food while teaching students to be mindful of wastefulness and discouraging picky eating. Good food plus good ethics? Talk about balancing the yin and yang.

105

135 0 10

106 40

25

y ish up les ho ab So dF kC et o so g ir lle i B M Ve G le & ce tab i e R g Ve

lk Mi


PLATE PORTION

KENYA

VEGETABLES FAT AND OIL

PROTEIN

With resources so scarce, schools serve out cheap and nutritious meals like these in small portions.

CALORIE COUNT 0 30

School children in Kenya are eating Githeri, a simple yet nourishing dish combining beans and corn. This recipe originated with the Kikuyu tribe and is now the daily standard

0 20

for Kenyan kids. 0 10

121

ri the Gi


PLATE PORTION

SLOVAKIA

PROTEIN

GRAINS FAT AND OIL

VEGETABLES

The main meal of the day is lunch, eaten at about mid-day.

CALORIE COUNT 0 30

The main meal of the day is lunch, eaten at about mid-day. Many restaurants in Slovakia offer a daily menu where there is a choice between dishes served between 11:00 am to 2:30pm.

0 20

Food usually consists of fish and vegetables along with soup. Here we have some roasted fish with a side of carrots, bell peppers, radishes and some bread to tie it all together. This meal is low is fat but is still hearty, delicious and nutritious!

150

145 0 10

52

a

Ro

ish

dF

ste

oll

rR

e nn Di

23

46

s ts rs he rro pe dis ep Ca a P R d Re


RESULTS UK

462

US

858

CHILE

786

FRANCE

453


2

UKRAINE

700 SLOVAKIA

416

KENYA

121

JAPAN

411


WHAT CAN YOU DO?

Regardless of the country that you live in, it is important to remember the elements of a healthy diet. This is especially true for children, who may not be willing or able to think of their own best interests.

Growing children have specific nutritional needs, and without

If you find the options available at your school to be unhealth y,

these needs met, children may experience a lack of

or there simply aren’t enough options to appeal to picky

development. Because schools are where many children

children, remember that there is always the option of packing

spend a majority of their time, it is equally important to think

a lunch for your child. In some cases, this may even be a

about what your children are eating while at school. fter A all,

better option, as you can control exactly what is available to

habits are best when started young, and a child who is

your child to eat. It is also easier to consider your child’s

introduced to a healthy diet early on is more likely to continue

specific dietary needs, any potential allergies, and even food

that diet as an adult. Establishing good eating habits are as

preferences; not all children are fond of the same fruits and

important as personal hygiene, and it is important to help

vegetables, and not all children are satisfied eating the same

children realize this from an early age. A healthy diet can help foods day after day. The bottom line is that children need to be taught and given healthy choices for lunch, whether these children focus in school, have higher energy levels, and generally live longer and healthier lives.

choices come from school or from home.


“ THERE ARE VERY FATS OR CARBS. LOURFUL A LUNC HEALTHIER IT IS


Y FEW GREEN . THE MORE COCH IS, THE LIKEY TO BE.” – Dr. Jeffrey LaMont


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