Eating Healthy at School

Eating habits expert Dr. Joy Jacobs answers tough questions about navigating the caf for healthy foods!

Question: I usually buy lunch from school, but I realized that I'm always reaching for hot dogs, pizza, and cheeseburgers. Should I start bringing my lunch instead?

Dr. Joy: While it is possible to get some healthy options in most school cafeterias (think salads, low-fat yogurts, simple deli sandwiches), it will be much easier for you to have healthy, delicious and satisfying options if you bring them from home. When you bring your own lunch, you can select fresh, yummy and healthy ingredients and combinations that probably won't be showing up in the cafeteria any time soon. This can turn into a very creative and fun experiment for you. Bringing lunch is also easier on your (or your parent's) wallet! The expense of buying lunch can add up very quickly. Wouldn't you rather spend the money on new music, clothes, or more delicious and healthier food?

Question: I know eating healthy means not eating lots of cookies or chips, but what if junk food is ALL my mom and dad buy for the lunch I bring to school?

Dr. Joy: Keep in mind that the occasional cookie or other "fun food" is part of a well-balanced lifestyle. That said, if you feel that there aren't enough healthy options at home, what about asking your parents if you can join them on a trip to the grocery store and suggesting items that you'd like to buy? Maybe your parents assume you would not eat the healthy stuff and have gotten into a shopping rut. They would probably be thrilled to have you show an interest in nutrient-packed fruits and veggies or other good-for-you items. Give it a try and let me know how it goes!

Question: I don't get it. Everyone says you need to stay hydrated throughout the day, which means drinking a lot while in school. Why can't I drink soda or fruit punch all the time to stay hydrated?

Dr. Joy: This is a great question—it's all liquid, right? Not so fast! Compared to water (which has no sugar in it), soda and fruit punches have a lot of added sugar. After the initial "sugar high" that you might feel after drinking one of these beverages, you're likely to crash and end up feeling more tired than before! Why is this? Sweetened foods and beverages affect levels of certain hormones in your body, which then impact your mood and energy level. When you consume lots of sugar, it's like your body is on a constant rollercoaster. One minute you're the Energizer bunny, and the next minute you're exhausted. Many fruit juices have extra sugar added to them or provide more concentrated energy than in the whole fruit. A glass or two a day is ok, but if you want more, try to eat fresh fruit instead. To function your best, water or milk are preferable sources for staying hydrated throughout the day.

Question: Some girls at school say they skip breakfast or only eat a salad for lunch—with no snacks!—because they're trying to lose weight. Does that work?

Dr. Joy: Great question and a very important one! The short answer to this is "no." Numerous studies have shown that over the long term, skipping meals and undereating lead to weight gain, not weight loss.

Why is this? Think back to the last time you went several hours without eating. When you finally ate again, didn't you feel like you might eat the table along with your meal? When people skip meals or snacks, they actually tend to overeat and make poor food choices later in the day, thinking that they've "earned" the right to. The irony of this is that studies consistently show that eating like this leads to weight gain. Eating like this also often leads to feeling cranky, tired, and having difficulty concentrating.

Another important thing to remember is that when your body goes long periods of time without food, it kicks into a semi-starvation mode. This means that your metabolism, that rate at which your body burns energy, slows down in order to conserve energy. This is exactly the opposite of the goal of losing weight. The fires of your metabolism burn most efficiently by eating, not by starving!

In order to look and feel your best, eat consistently and surround yourself by people who will support your healthy habits!