Lunch breaks at school are often tasty, but usually also unhealthy. A chocolate spread sandwich, sprinkles or, if you haven’t had time to bring lunch from home: a greasy snack from the canteen. Eating unhealthy is of course not a bad thing, but do it in moderation. It is sometimes quite difficult to see which lunch is healthy and feasible because you have to have time in the morning to prepare it.
The Small Lunch breaks And Big Break
The lunch breaks in secondary school consist of a short break, usually 15 minutes, and a longer break of 25 minutes.
You are often hungry for a snack during the short break and a sandwich or two during the long lunch break. However, it is difficult to determine what is healthy and what is not, because this does not have to be due to the amount of calories alone. Hence some tips for a healthy snack and a healthy lunch.
Tips For A Healthy Snack During The Short Break
Often you don’t realize it and buy a league cake or another kind of break cake for the small break that is on the shelves in the supermarkets with school cakes, or perhaps a bottle with ‘fruit juice’ as the name.
The latter is perhaps even less healthy than a broken cake; usually, it is just sugar water with a fruit flavor. Just like fruit cakes, which often don’t even contain a piece of fruit. What are healthy, but tasty snacks for the short break?
A Bowl Of Fruit Or Dried Fruit For Lunch Breaks
It’s tasty and healthy. Not everyone likes the same things, of course, and not everyone likes the same fruits. However, you can put all kinds of fruit in a bowl of fruit. Would you rather have strawberries and no grapes, or banana and no apple?
Everything is possible! Mix all kinds of tasty fruit together, or bring one type of fruit: do what you like. Fruit is full of vitamins, fiber, and minerals and is therefore very healthy.
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A Bowl Of Vegetables Lunch Breaks
This can, just like a bowl of fruit, be filled with all kinds of vegetables. Vegetables, like fruit, contain many vitamins and minerals. A big favorite is cucumber pieces and cherry tomatoes. However, this is not necessary, because if you do not like this, other good options are, for example, raw carrot or bell pepper.
A Homemade Yogurt Smoothie
This also does not take very much time and can be made in many different types. Mix yogurt with different types of fruit (or one type, it just depends on what you like). Some options are banana and strawberry, or kiwi and pear.
The healthiest types of yogurt are low-fat and semi-skimmed yogurt. Low-fat and semi-skimmed yogurt contains less saturated fats and therefore has a positive effect on health.
Nuts are healthy. Think of different types of nuts: from cashews to walnuts and almonds. However, not all nuts are healthy. Healthy nuts include nuts that are not roasted, roasted, salted, or sugared. Nuts are healthy because they contain many healthy unsaturated fats and contain many vitamins and minerals. For example, pecan nuts have Vitamin B1, which gives more energy.
A (Hard) Boiled Egg
This is very easy to make in the morning and also very healthy. Eggs contain a lot of protein, zinc, iron, and selenium. Egg also contains vitamins A, B12, and D and therefore provides energy. Furthermore, egg yolk protects the eyes, because of lutein (an antioxidant) which is in the egg.
Tips For A Healthy Lunch During The Big Break
The most famous lunch to take to school is simple: bread. Often this is white bread – the favorite among teenagers. These sandwiches are topped with chocolate paste, peanut butter, you name it. However, this is not very healthy. White bread contains little fiber and chocolate spread and peanut butter are high in fats and sugars.
A jar of Nutella, for example, consists of more than one-third of sugar. However, the lunches bought at the school canteen are usually even less healthy. Just think of sandwiches, sausage rolls or cheese sandwiches, or ‘healthy sandwiches’. The latter variant may have the word ‘healthy’ in its name, but in many canteens, it is anything but healthy.
It is rather an unhealthy sandwich, because of the amount of salt it contains. Most healthy sandwiches contain 5 grams of salt, while the daily recommended amount of salt per person is 6 grams. What are healthy lunches to take to school that are also easy to prepare at home?
You should not think of the ready-made filled wraps from Albert Heijn, for example, but of the tortilla wraps without additives, which you can fill yourself. You can find these wraps in almost every supermarket and filling them is not only very easy but also delicious.
You can fill them with anything, but if you want a healthy lunch, the best options are lettuce, vegetables, cheese, fish, or meat. An example of this is a filled wrap with smoked salmon, iceberg lettuce, and cucumber.
Multigrain Or Wholemeal Bread
Instead of taking white bread with your lunch, multigrain or wholemeal bread is a healthy alternative. White bread contains little fiber, which has been removed during the making of the bread. However, this is not the case with multigrain or wholemeal bread.
If you want to eat bread, remember to put healthy toppings on it, such as cheese (but not too thick, just a slice), meat, vegetables, and lettuce.
This is quick to prepare. Just grab some lettuce (there are also several options here, from iceberg lettuce to lamb’s lettuce and much more. Check your nearest supermarket), mix it with all kinds of vegetables, maybe even cooked rice or pasta, an egg – you name it.
Remember that you don’t add too much salad dressing, or not too much, because this quickly makes it unhealthy. Ready-made salad dressing has a lot of sugars and glucose-fructose syrup, which in some cases can cause belly fat and diabetes.
What Is A Healthy Drink To Take With You?
Most teens bring packs of drinks – hot chocolate, a Taxi, orange juice, you name it. However, this is not always healthy. The healthiest option to bring to school is water. This does not necessarily have to be simple mineral water,
you can also fill it with cut pieces of fruit and vegetables to make ‘infused’ water (or fruit water). Some options include pieces of cucumber, strawberry, and apple. It is very healthy and also tasty. Please note that you do not buy fruit water in the supermarket because this is often unhealthy and not real fruit water,
but just water with a lot of sweeteners. Instead, make your own fruit water. However, if you don’t have time for this, take a good look at the labels on fruit water in the supermarket. Is there real fruit in it, or not?