A nutritious lunch is essential for maintaining good health and productivity. A healthy lunch should consist of a balanced combination of protein, carbohydrates, and healthy fats, as well as micro-nutrients such as vitamins and minerals. By bringing a healthy lunch to school, you can improve your overall well-being and performance in your daily activities. Here are some food swaps you can make in your lunch to live a healthier life.

Swapping flavored yogurts with plain yogurt and fresh fruit
Flavoured yoghurts usually have a lot of extra sugar added to them, which can make us gain weight and have too much sugar in our bodies. Added sugar is when extra sugar is put into food during the making process. This happens in things like soda, flavored milk, and flavored yogurt. Flavored yogurt has more added sugar than plain yogurt. The American Heart Association says that women should have no more than 6 teaspoons (24 grams) of added sugar a day, and men should have no more than 9 teaspoons (36 grams). Most fruit yoghurts have about 26 grams of sugar, while plain yoghurts only have 8 grams, and that’s all natural sugar.
Instead, you can make your own fruit yogurt by cutting up fresh fruit and mixing it into plain yogurt. You can also mash up a ripe banana and stir it into the yogurt. Another idea is to add fresh strawberries to make your own strawberry-banana yogurt. Fruits are rich in vitamins, minerals, and fiber, and they offer a wide range of antioxidants that can boost health. Including fruits and vegetables in your diet can reduce the chances of heart disease, cancer, inflammation, and diabetes. Citrus fruits and berries are particularly beneficial for disease prevention. According to a study, lemons rank as the top powerhouse fruit, followed by strawberries, oranges, limes, and pink and red grapefruits.

Swapping chicken for roasted chickpeas
Chicken can be really bad for your health. It contains cholesterol, carcinogens, and pathogens that can make you sick and even cause serious diseases. One thing to watch out for is carcinogens, which are substances that can cause cancer. A study found that all the grilled chicken samples they tested had a carcinogen called PhIP. This can cause different types of cancer, like prostate cancer. Chicken also has a lot of cholesterol, which is not good for your heart. In fact, it can raise your cholesterol levels just as much as red meat.
Another problem with chicken is that it can have salmonella in it. If not properly prepared, eating chicken can cause food poisoning and even land you in the hospital. Every year, about 1 million people get sick from eating chicken that has salmonella.

Chickpeas are packed with good stuff for your body. They have vitamins, minerals, and fiber that can help you stay healthy. Eating chickpeas can lower your risk of getting type 2 diabetes.
They contain something called choline, which can help keep your brain healthy. It also has a special kind of carb that doesn’t make your blood sugar spike. This can help you feel full and satisfied. Chickpeas also contain magnesium and potassium, which keep your blood pressure in check. It also has something called butyrate, which fights inflammation and reduces the risk of lung, heart, and colon cancer. Chickpeas also contain iron, vitamin A, vitamin B6, zinc, and manganese.

Swapping toast and jam with a sandwich, hummus, and vegetables
The consumption of toast with jam should be approached with caution due to its high content of sugars and transfats, which can cause inflammation and increase the risk of disease. Despite its seemingly harmless nature, this breakfast option can lead to rebound hunger and other health concerns. Especially eating it with white bread, which is lower in nutrients compared to whole wheat bread.

A sandwich with hummus and vegetables is a great option for a school lunch. You can customize it by using different flavors of hummus and a variety of vegetables, depending on your preferences. A diet that includes a wide variety of vegetables and fruits offers numerous health benefits. It can help lower blood pressure, reduce the risk of heart disease and stroke, prevent certain types of cancer, decrease the likelihood of eye and digestive problems, and positively impact blood sugar levels, which helps with controlling appetite.

Tips:
It can be confusing to know how much sugar is added and how much is natural because food labels just say “sugar” without telling us which is which. But a good rule to remember is that if sugar is one of the top five ingredients listed, then there’s a lot of added sugar in that product.
You can include vegetables like salad greens, shredded carrots, cucumbers, red bell peppers, spinach, and fresh herbs like cilantro or basil on your sandwich. If you’re using wet ingredients, like sliced tomatoes, make sure to pat them dry to remove excess moisture before adding them to the sandwich.
To ensure your body receives a wide range of essential nutrients, it is important to consume various types and colors of produce. This not only guarantees a greater diversity of beneficial nutrients but also creates visually appealing meals.
To save time, you can wash and chop fruits and vegetables in advance and prepare batches of healthy proteins.
Lastly, don’t forget to pack a water bottle and refill it throughout the day. Water is the best choice as it restores fluids, regulates body temperature, and carries nutrients to cells. Avoid sugary drinks, as they contribute to obesity and type 2 diabetes in children.

Sources:
https://www.openhand.org/blog/flavored-yogurt-plain-yogurt-and-sugars-make-difference#:~:text=It%20can%20be%20an%20easy,gain%20and%20elevated%20blood%20sugar.
https://www.medicalnewstoday.com/articles/324431?c=1098395669083
https://www.pcrm.org/good-nutrition/nutrition-information/chicken
https://healthymaster.in/blogs/blog/health-benefits-of-roasted-chana#:~:text=Chickpeas%20are%20high%20in%20vitamins,to%20get%20started%20with%20chickpeas.
https://www.insider.com/unhealthy-breakfast-foods-2018-9#jam-is-loaded-with-sugars-and-transfats-2
https://www.insider.com/guides/health/diet-nutrition/wheat-bread-vs-white-bread
https://www.eatingwell.com/recipe/259817/veggie-hummus-sandwich/
https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits/
https://www.betterhealth.vic.gov.au/health/healthyliving/healthy-eating-school-lunches
https://www.hsph.harvard.edu/nutritionsource/kids-healthy-lunchbox-guide/