Components of a Healthy, Balanced Lunch for Children and Teens
1. A Healthy Protein Package
- Poultry (chicken/turkey), lean red meat, fish, shellfish, beans, eggs (omega 3 best), whole soy foods, and low-fat dairy products
2. At least 1 serving of a fruit or veggie – the more the better!
- The superstar veggies are those with the deepest color – dark leafy greens, cabbage, broccoli, cauliflower, carrots, onions, sweet potatoes, tomatoes, asparagus, red/orange/yellow bell peppers.
- The superstar fruits – berries, cherries, plums, any whole citrus, cantaloupe, kiwi, mango, red grapes, and apples.
3. A calcium-rich food/beverage
- Low-fat or skim milk cheese (reduced fat best), low-fat yogurt, calcium fortified soy milk, calcium fortified 100% fruit juices
Other Recommendations:
4. Whole grain or multigrain products
- Breads, cereals, wraps, tortillas, pastas, bagels
5. Something Fun!
- A small piece of dark chocolate, trail mix, 100% fruit sticks, baked chips, a small bag of gold fish, prudent portion of sweet of choice, etc.
Copyright 2007, Just Wellness, LLC
About this tip sheet
This tip sheet was created by Ann Kulze M.D., a well-respected physician and nutrition expert. Dr. Kulze is also a
member of the Prevent Cancer Foundation’s Board of Directors. This tip sheet has been edited for adherence to recent
findings by the Foundation’s Programs staff.
All information on this tip sheet should be considered general health information published to aid the reader in their
personal quest for holistic wellness. Our goal is to support readers in maximizing their wellness and vitality.
