How to Pack a Lunch for Teens

Teens' bodies are undergoing dramatic changes in a relatively short period of time. They're building and repairing muscle and bone, producing copious amounts of hormones, and expending incredible amounts of energy in sports and recreational activities. To keep pace with the nutritional demands of their bodies, most teens require about 40 to 50 grams of protein per day (according to YoungWomen'sHealth.org). According to KidsHealth.org, in addition to protein, teens need calcium, vitamin A, vitamin C, vitamin D, vitamin E, vitamin B12, plus thiamin, niacin, riboflavin, iron, and the list goes on. How does this break down servings-wise? A teen of average physical activity will require about 2 cups of fruit a day, 3 cups of veggies, 3 servings of calcium-containing dairy products, 9 to 11 servings of whole grains, along with the aforementioned protein. Considering that many teens eschew breakfast and dine-and-dash their way through dinner, packing a well-balanced, nutritious lunch is a good way to help your teen get the nutrition he needs to build and maintain a healthy body.

Difficulty: Easy

Instructions

Things You'll Need:

• Small insulated thermos for hot or cold items
• <br>Well-insulated lunch bag
• <br>Efficient ice pack

1. Avoid portion distortion. Develop an understanding of appropriate portion sizes so that you know how to give your teen the correct portions. Nine to 11 servings of grains sounds like a lot until you realize that a "serving" is 1 slice of bread or 1/2 cup of cooked pasta. Pay attention to serving sizes printed on packaged goods.

2. Think outside the box. Just because it's lunch doesn't mean you have to pack a sandwich. Consider whole-grain crackers and low-fat cheese; pita bread triangles and hummus to dip them in; a container of chicken salad and a bag of whole-wheat pretzels on the side; cold pasta salad made with whole-grain or whole-wheat pasta and veggies. Try stuffing pasta shells with tuna salad. Be creative!

3. Enlist the troops. Your teen will probably be a lot more likely to eat what you pack if she had a hand in packing it. Keep a grocery list on the fridge and ask your teens to add items they would like to find in their lunch bags. Encourage teens to experiment with nutritious recipes on their own or with you, and then pack enough to share with friends at school. Who knows? You may just help your teen hit on a great new hobby or career interest.

4. Make it safe. Get a small insulated thermos for soups and hot lunch items. Invest in a decent, well-insulated lunch sack for your teen. Get an efficient ice pack, and make sure hot foods stay hot and cold foods stay cold.

5. Consider that variety really is the spice of life. Don't get lazy and just toss an apple or a banana into your teen's lunch every day. Chances are, that piece of fruit will get tossed a second time—right into the trash. Fresh fruits are great—vary them according to what's available seasonally in your area. If apples are in, and they're in for a while or you have a whole bushel of them, vary the presentation. One day, slice them and sprinkle the slices with a little lemon juice to keep them from browning. Send along a small container of peanut butter or flavored yogurt for dipping. Or chop an apple and shake some cinnamon sugar over the pieces. Try packing dried fruits like cranberries, raisins and apricots.

6. Pack a selection of healthy grab-and-go items--like string cheese, cold chicken pieces, even cold pizza--that he can reach for and eat while on a quick break or even while walking to class if your teen doesn't have a set lunch period.

Tips & Warnings

• Some teens come to rely on the convenience of food bars and energy drinks as meal replacements. Advise your teen that many of these products contain excessive sugar, calories and caffeine, and that they're better off getting an "energy boost" from real food.
• <br>Encourage your teens to avoid soda and caffeinated beverages. Instead, they should get their hydration from water, skim milk, and pure fruit juices.

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