As second semester whizzes by, and students are bombarded by homework and tests, many reach for convenient food options, rarely aware of what they are putting in their body. With Advanced Placement (AP) exams around the corner, and the long stretch of weeks leading up to spring break, nutrition begins to fall to the bottom of students’ priorities.  

This school displays their commitment to helping students improve and maintain their health when they eat at school. During school hours, free lunch and breakfast is offered for students at the Falcon Eatery. There are healthy food options available to choose from, with whole grains, fruits and vegetables. Keeping a balanced diet is essential for focus, energy and well being. 

Since it was established in 1973, National Nutrition Month is celebrated every March to remind students on proper fueling in order to perform their best in and outside of school. It is hosted by the Academy of Nutrition and Dietetics and is a campaign focused on making thoughtful food choices along with physical activity. This year’s theme is “Discover the Power of Nutrition,” emphasizing how food plays a role influencing health and quality of life. Last year linked culture and community to shared meals through the theme of “Food Connects Us.”

Learning about nutrition, and its impact, is beneficial for understanding how to manage health. 

“When I started taking my nutrition into consideration, I felt better physically and mentally,” varsity basketball player Emma Levenson (10) said. “It definitely influences how you feel.”

Krystle Harris, nutrition supervisor at the school, shares how meals are intentionally made with a balance of food groups for students, highlighting the school’s dedication to have access to nutritious meals.

“We follow specific nutritional guidelines,” Harris said. “A whole grain and protein along with fruits and vegetables has to be served with the meal every day.”

When planning each month’s menu, the cafeteria aims to branch out and incorporate new meals. 

“The director who makes our menus is a registered dietitian,” Harris said. “Once she makes the menus, they are sent to the supervisors, and we plan according [with] our schools.”

Along with the hummus pack, chicken, rice bowl and assortment of vegetables the eatery serves, Harris also suggests salads to students, the lettuce and protein comes in fresh daily. 

“We have improved our choices the last three to five years by including more salads,” Harris said. “It has changed from one fresh salad a month to two salads a week with better produce.”

For those who have food constraints, the cafeteria offers something for everyone. Whether it is dairy, gluten or soy, there are accommodations. 

There are simple ways for students to meet their nutrition needs outside of school as well. 

“I try to have my plate balanced every meal,” Levenson said. “Half of it will be vegetables and fruits, and the rest with some sort of carb and protein. I add avocados for healthy fats.”

Chloe Qiu (10) also works to maintain a wholesome diet as well by including whole grains and protein into her daily meals, and cooking using olive or avocado oil instead of seed oils.

After school, she reaches for high protein snacks that make her feel energized. 

“My go-to snack is greek yogurt with granola, honey and fruit,” Qiu said. “This has protein, calcium, vitamins and carbs. They also serve [it] at school some days of the week.

For most student athletes, like Levenson, making nutritional food choices is a necessity.

“Every day, I try to make sure what I’m eating is healthy and moderate the unhealthy foods I eat, like limiting artificial flavors,” Levenson said. “Especially because I’m an athlete, I need to make sure what I put into my body is beneficial because it impacts my performance.” 

She also packs her own lunches when possible, or opts for “healthier” options in the cafeteria.

Additionally, students prepare nutritious food ahead of time that are easy to grab when in a rush. 

“After practice I am starving and need a quick but refreshing snack,” Levenson said. “I will cut up veggies with hummus or make granola bars ahead of time.

Basic psychology also contributes to how we think about food and our underlying motivations to make change. When it comes to eating healthier, thinking of modifications becomes overwhelming. Rationalization as a Defense Mechanism by SimplyPsychology discusses how people tend to make excuses rather than making changes. 

“It all begins with small steps,” Qiu said. “I thought I had to start doing everything at once and that stressed me out.”