Easy Food Swaps: Healthy Choices for the School Cafeteria

Introduction

On March 20, 2025, we celebrate Healthy School Cafeteria Day. A healthy eating environment helps young people make conscious choices. But what if the cafeteria offers few healthy options? With smart food swaps, you can easily make healthier choices without sacrificing taste. In this blog post, we discuss how to choose healthier options in the school cafeteria, the supermarket, or when you bring your own food.

Table of contents

H1: What are macronutrients and why are they important?

H2: Easy food swaps for the school canteen and supermarket

H3: Practical tips to maintain healthy swaps

H1: What are macronutrients and why are they important?

Macronutrients are the nutrients your body needs to function properly:

• Protein (4 kcal per gram): Essential for muscle recovery and satiety. Think of chicken, eggs, fish, cottage cheese, and nuts.
• Carbohydrates (4 kcal per gram): Provide energy. Choose whole grains, vegetables, and fruit.
• Fats (9 kcal per gram): Important for hormone balance and brain function. Good sources include nuts, olive oil, and avocado.

For an active lifestyle, it's crucial to find a good balance between these three macronutrients. A school day with too much sugar and fast carbohydrates often leads to an energy crash in the afternoon. The right swaps ensure long-lasting energy and better concentration.

💡 Tip : Want to learn more about macronutrients? Read our blog !

H2: Easy Food Swaps for the School Canteen and Supermarket

Lunch

Unhealthy choice	Macronutrients	Healthy swap	Macronutrients	Why this swap?
Frikandel roll	450 kcal, 10g protein, 40g carbohydrates, 25g fat	Whole wheat chicken burger bun	320 kcal, 25g protein, 35g carbohydrates, 7g fat	More protein, less saturated fat and richer in fiber.
Croquette sandwich	400 kcal, 8g protein, 38g carbohydrates, 20g fat	Whole wheat roll with only a croquette	350 kcal, 10g protein, 35g carbohydrates, 15g fat	Less puff pastry and therefore less saturated fat.
Yogurt (full fat)	160 kcal, 5g protein, 15g carbohydrates, 8g fat	Low-fat cottage cheese	100 kcal, 10g protein, 12g carbohydrates, 1g fat	More protein and less fat for better satiety.
Healthy sandwich	500 kcal, 20g protein, 45g carbohydrates, 25g fat	Whole wheat roll with egg and vegetables	350 kcal, 22g protein, 40g carbohydrates, 10g fat	More protein and less mayonnaise makes for a better balance.
Cheese roll	400 kcal, 12g protein, 42g carbohydrates, 22g fat	Whole wheat toasted sandwich with 30+ cheese	320 kcal, 20g protein, 35g carbohydrates, 10g fat	Lower in fat and higher in protein for satiety.

Snacks

Unhealthy choice (gram)	Macronutrients	Healthy swap (gram/ml)	Macronutrients	Why this swap?
Mars or Snickers (50g)	250 kcal, 3g protein, 30g carbohydrates, 12g fat	Protein bar (e.g. Barebells, 50g)	200 kcal, 20g protein, 18g carbohydrates, 6g fat	More protein, less sugar and feeling full for longer.
Croissant with chocolate (65g)	400 kcal, 6g protein, 45g carbohydrates, 20g fat	Muesli bar without added sugars (40g)	180 kcal, 6g protein, 25g carbohydrates, 6g fat	Lower in calories and no refined sugars.
Bag of chips (100g)	550 kcal, 5g protein, 55g carbohydrates, 35g fat	Nut mix (unsalted, 40g)	300 kcal, 10g protein, 15g carbohydrates, 25g fat	Healthy fats and more proteins.

Drinks

Unhealthy choice (ml)	Macronutrients	Healthy swap (ml)	Macronutrients	Why this swap?
Soft drink (330ml)	140 kcal, 0g protein, 35g carbohydrates, 0g fat	Diet soda or sparkling water (330ml)	0-5 kcal, 0g protein, 0g carbohydrates, 0g fat	No sugars, prevents energy crash.
Iced tea normal (500ml)	90 kcal, 0g protein, 22g carbohydrates, 0g fat	Iced tea green (500ml)	15 kcal, 0g protein, 4g carbohydrates, 0g fat	Less sugar, more antioxidants.
Chocolate milk full (250ml)	250 kcal, 8g protein, 30g carbohydrates, 10g fat	Semi-skimmed chocolate milk (250ml)	180 kcal, 12g protein, 25g carbohydrates, 5g fat	More proteins, less sugar and fat.

💡 Tip : Always choose products with more protein, less added sugars, and whole-grain options in the canteen and vending machines.

H3: Practical Tips to Sustain Healthy Swaps

• Check the vending machine: There are often healthier options like protein bars, nuts, or whole wheat sandwiches.
• Look at the nutritional value: Pay attention to the protein, fiber and sugar content of products.
• Combine carbohydrates with proteins: This prevents an energy crash and keeps you feeling full for longer.
• Drink smart: Diet soda or sparkling water are better choices than sugary drinks.
• Variety is key: Alternate healthy snacks to ensure you maintain a varied diet.
• Be realistic: You don't have to eat perfectly. Make sure 80% of your choices are healthy.

Closure

Healthy food swaps are easy to implement, even in the school cafeteria and vending machines. Choose smart alternatives and notice how you gain more energy and better concentration throughout the day. Small adjustments can have a big impact on your health.

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