[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/share-dev.upmc.com\/2021\/10\/back-to-school-healthy-eating\/#Article","mainEntityOfPage":"https:\/\/share-dev.upmc.com\/2021\/10\/back-to-school-healthy-eating\/","headline":"Back-to-School Eating: Helping Kids Make Healthy Choices","name":"Back-to-School Eating: Helping Kids Make Healthy Choices","description":"From the intoxicating smell of French fries and burgers to the endless lineup of desserts, school cafeterias can be a smorgasbord of temptation for kids of all ages. Ordering a healthy lunch can be a challenge when they are surrounded by their favorite treats. Teach your child the basics of a balanced meal at home […]","datePublished":"2021-10-28","dateModified":"2023-09-07","author":{"@type":"Organization","@id":"https:\/\/www.upmc.com\/","name":"UPMC","url":"https:\/\/www.upmc.com\/","sameAs":"https:\/\/share-dev.upmc.com\/upmc\/","parentOrganization":"UPMC"},"publisher":{"@type":"Organization","name":"UPMC HealthBeat","logo":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2017\/08\/Happy-elementary-school-girl-with-healthy-food-in-cafeteria-639407344_5760x3840-scaled-e1600225325166.jpeg","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2017\/08\/Happy-elementary-school-girl-with-healthy-food-in-cafeteria-639407344_5760x3840-scaled-e1600225325166.jpeg","height":327,"width":490},"url":"https:\/\/share-dev.upmc.com\/2021\/10\/back-to-school-healthy-eating\/","about":["Living and Wellness","Pediatrics"],"wordCount":359,"articleBody":"From the intoxicating smell of French fries and burgers to the endless lineup of desserts, school cafeterias can be a smorgasbord of temptation for kids of all ages. Ordering a healthy lunch can be a challenge when they are surrounded by their favorite treats.Teach your child the basics of a balanced meal at home to help ensure your child eats right in school all year.Healthy Go-To ChoicesAccording to the USDA and HHS 2020-2025\u00a0Dietary Guidelines for Americans, a healthy diet should consist of go-to food items that are good for your child and tasty, too. They include:Vegetables of all types\u2014dark green, red, and orangeBeans, peas, and lentils, and starchy veggiesFruits, especially whole fruitsGrains, at least half of which are whole grainDairy, including fat-free or low-fat milk, yogurt, and cheese, and\/or lactose-free versions and fortified soy beverages and yogurt as alternativesProtein foods, including lean meats, poultry, seafood, and eggsNuts, seeds, and soy productsLearning to BalanceTeach your child the simple math of building a balanced meal. That means:\u00bd of the plate should be fresh fruit, salad, or veggies\u00bc of the plate should be a starch (grains, potatoes, rice, or quinoa)\u00bc of the plate should be lean proteinLow-fat white milk or low-fat yogurt on the sideCafeterias have a variety of food choices, so every balanced meal depends on the daily options.Pack a LunchThe best way to watch what your child eats is to personally pack school lunches for or with your child. Home prep allows for portion control, monitored meals, and a variety of healthier choices. Pack a sandwich on whole grain bread, baked chips or pretzels, bottled water, small yogurt or white milk, and fresh fruit or vegetables. Personalize your child’s lunch by adding a small note or sticker to help brighten their day.Limit Sweets and Junk FoodThe cafeteria carries an endless variety of treats. Moderation is key, so teach your child how to pick wisely. Limit your child to eating desserts or unhealthy choices only once or twice a week, and teach them to enjoy the healthy options instead."},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"2021","item":"https:\/\/share-dev.upmc.com\/2021\/#breadcrumbitem"},{"@type":"ListItem","position":2,"name":"10","item":"https:\/\/share-dev.upmc.com\/2021\/\/10\/#breadcrumbitem"},{"@type":"ListItem","position":3,"name":"Back-to-School Eating: Helping Kids Make Healthy Choices","item":"https:\/\/share-dev.upmc.com\/2021\/10\/back-to-school-healthy-eating\/#breadcrumbitem"}]}]