Healthy School Lunches for Teens
Although you may pack a nutritious sack lunch for your teenager, he or she may be tempted by the junk food and snacks offered at most high schools. Many schools make vending machines full of soda, candy and chips readily available to students. Some high schools even provide access to fast food, such as pizza, tacos and fried chicken. Including tasty, but healthy, treats in your teenager's lunch will help them avoid these cafeteria temptations.
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Sandwiches
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Sandwiches are often the main entree in a teenager's sack lunch. Sandwiches can be very healthy, or laden with calories and fat, depending on what you put between those slices of bread. Use lean meats, such as turkey, chicken or lean ham. Try to avoid meats that are high in fat, such as salami and bologna. Limit the amount of cheese you use, and stack on vegetables, like romaine lettuce and tomatoes. Avoid using mayonnaise, and stick with stone-ground mustard or a smear of guacamole. When selecting bread, consider using whole wheat slices. You can also use a tortilla to create a wrap, if your teenager is craving something different.
Salad
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Not all teenagers will eat a salad, but for those who do, make it as healthy and tasty as possible. Use romaine lettuce or a spring mix, which includes a variety of dark-leaf lettuces. Avoid iceberg lettuce, which contains scant amounts of nutrients. Include your teenager's favorite vegetables. Many healthy salads become unhealthy because of the dressing and toppings covering them. For instance, skip the fatty ranch and blue cheese dressing, and try a vinaigrette or a drizzle of flavored extra virgin olive oil. When choosing topics, stick with fruit or nuts, and avoid excessive bacon bits and cheese.
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Drinks
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Teenagers have easy access to soda and other heavily-sugared drinks at school. Drinking multiple cans of soda a day can lead to weight gain due to the empty calories and sugar they contain. If your teenager doesn't mind water, pack a bottle of spring or filtered water with the lunch. If a little flavor in the drink is preferred, try 100% fruit juices. Some fruit drinks have little or no juice, such as certain brands of lemonade or fruit punch; avoid these drinks. If you have time, and access to a juicer or blender, you can even make your own fruit juice blends.
Snacks
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Snacks can be the most unhealthy part of a teenager's lunch, consisting of items such as potato chips, cookies and candy. Instead of greasy, fried potato chips, pack a bag of pretzels, baked chips or unbuttered popcorn. Rather than cookies or donuts, include graham crackers, pieces of fruit, or low-fat, homemade treats. Many trail mixes contain a satisfying mix of fruit, such as raisins, cranberries and pineapple, as well as a handful of nuts.
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References
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