Eating Healthy at School
Eating a healthy breakfast and packing a healthy lunch are good ways to make sure you have the energy you need to get through a busy school day. Some ideas for healthy lunchboxes include brown, wholegrain or seeded bread or rolls with peanut butter or canned pilchards or tuna and fresh fruit or vegetables. You can also bring home-cooked meals like pap with spinach and fish, chicken or beans.
However, sometimes you might like to eat lunch from the school tuck-shop. It’s good to know which foods and drinks are nutritious to help make healthy choices.
Choosing healthy food from the school Tuck-shop
Here are some healthy school tuck-shop options and ideas:
- wholegrain bread sandwich with egg, tomato, peanut butter or chicken liver
- grilled or canned fish with wholegrain rice and vegetables
- fresh soups
- mixed bean or lentil and maize stew with avocado slices
If you want to get a snack from the school tuck-shop, choose options like these:
- fruit salads or whole fruit
- reduced-fat yoghurt and fruit
- air-popped popcorn (not cooked in oil)
- roasted unsalted peanuts
- vegetable sticks or boiled eggs
It’s a good idea to pack a bottle with tap water and refill throughout the day. This is always healthier and cheaper than buying drinks from the school tuck-shop. If you want to buy a drink at the tuck-shop, choose water or unsweetened, reduced-fat milk or soy drinks.
Unhealthy school tuck-shop food and drinks
Unfortunately, school tuck-shop menus sometimes offer foods that are not healthy for you. These are often ultra-processed and include foods with high amounts of sugar, saturated fat and salt. They can give you a short energy boost but then leave you feeling tired for the rest of the day. They can also lead to unhealthy weight gain and will not provide your body the nutrients it needs. These include:
- all deep-fried foods, including chips and chicken nuggets
- burgers, vetkoek, instant noodles, sausage rolls and pies
- sweet foods like cakes, donuts, chocolates, sweetened breakfast cereals and sweets
- sugary drinks like soda, cordial, flavored water, sports waters, sports drinks, energy drinks, flavored milks and packaged fruit juice
If your school tuck-shop does not offer healthy foods, you can try talking to a schoolteacher, principal or the tuck-shop operator and ask if they can provide healthier options so you can grow and learn better!