Balanced Lunch

Click here to download a full-color handout for students.

YES FOR YOGURT
Yogurt, especially low-fat yogurt, is a great way to get dairy into your body. It is an excellent source of calcium, zinc, potassium, protein, and vitamin B12. Consuming yogurt has also been shown to lower LDL (bad) cholesterol levels and increase HDL (good) cholesterol levels in the body.

BEST BREAD
An average slice of whole-wheat bread has 69 calories, 3.6 grams of protein, and 1.9 grams of fiber. On the other hand, a slice of white bread has 66 calories, 1.9 grams of protein, and .6 grams of fiber. Whole-wheat bread is healthier than white bread. Whole grains are better sources of fiber and other important nutrients such as selenium, potassium, and magnesium. 

FANTASTIC FRUIT
As with vegetables, fruits strengthen the body’s immune system. They are packed with antioxidants, which decrease your risk of heart disease, lower your blood pressure, and help prevent cancer. Apples are a great source of fiber too. Fiber helps control the body’s cholesterol levels. 

ONE FOR ALL, ALL FOR ONE
This healthy sandwich is packed with nutrients. The cheese slices contain calcium and vitamin D. The tomato slices contain lycopene, a nutrient that helps protect the body from cancer and heart disease. Tomatoes are also a great source of vitamins A and C. The romaine lettuce is packed with vitamins A and C. The potassium in romaine lettuce helps maintain normal blood pressure. The turkey is lean protein. 

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