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What we put into our bodies can make or break our day. This is especially true for kids, who have to juggle the demands of school, extracurricular activities, and friends (and frenemies). Parents and guardians can usually maintain a watchful eye over what kids eat for breakfast and dinner, but lunchtime can sometimes be a free-for-all. And while packing lunch is almost always the healthiest option, it’s not always a realistic one.

Fortunately, cafeteria lunch options have made big strides over the past few years. Before a focus on healthier eating in schools really took off, cafeteria staples were as follows: pizza, pasta, mashed potatoes, french fries, and chicken nuggets. Now many cafeterias offer an entrée or two, sides like vegetables and pasta, a few beverage choices, and maybe even a salad bar — and most school systems are required to serve only whole grains.

While it’s still a challenge for school cafeterias to implement significant changes given calorie and nutritional requirements, as well as a strict budget, healthy and balanced lunches are indeed possible when sliding that tray through the line.

Here are a few tips from nutritionists on how to eat well in the cafeteria — whether that cafeteria is at a school or in a workplace.

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Filed under: Fitness