Healthy Meals for Teens to Take to School
There are many opportunities for high school students to make unhealthy food choices at school, as they often have access to sodas, fried foods and vending machine snacks and sweets. According to the Healthy School Lunches Campaign, "Menus in most school lunch programs are too high in saturated fat and cholesterol and too low in fiber- and nutrient-rich fruits, vegetables, whole grains, and legumes." Fortunately, parents can be proactive in getting their teens to eat well by packing nutritious meals in their lunches. Does this Spark an idea?
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Chicken Caesar Salad Wrap
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A homemade Caesar salad wrap is a tasty alternative to school cafeteria meals. Your teen can top off this salad wrap with a source of protein such as grilled chicken, or even steak, tofu or shrimp, depending on his preferences. Combine grilled chicken or another cooked protein source of choice with romaine lettuce, shredded Parmesan cheese, croutons and Caesar dressing and wrap it in a tortilla. It may be best to leave the dressing on the side for your teen to dip his wrap in during lunchtime to keep the lettuce and tortilla from getting soggy. Pack a fruit salad or piece of fruit on the side.
Hummus
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Both vegetarian as well as meat-eating teens can enjoy hummus, a Middle Eastern dish consisting of pureed garbanzo beans, also known as chickpeas. You can purchase fresh hummus in the deli section of most grocery stores or you can make your own by combining a can of chickpeas with water, 2 tbsp. olive oil, 3 to 5 tbsp. lemon juice, a clove of garlic and salt, pepper and lemon juice to taste. Pack your teen some whole wheat pita bread and some baby carrots, apple slices and celery sticks to dip in the hummus.
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Taco Salad
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A taco salad is a fun, delicious alternative to a conventional salad meal and is likely to appeal to teens. Use taco seasoning with chicken, ground beef or refried beans, depending on your teen's preferences. Combine lettuce, tortilla chips, chopped tomatoes, shredded cheddar or Monterey Jack cheese, salsa and sour cream. Include some fruit on the side, such as a pear or apple slices.
Fajitas
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Fajitas are a common Tex Mex item consisting of grilled slices of meat, especially skirt steak, and grilled bell peppers and onions on fresh tortillas. The meal is typically served hot off the stove or grill, but can be enjoyed chilled as with a salad or reheated in a microwave. You can grill steak, chicken, shrimp or even tofu for the protein source. Top off the meals with guacamole, salsa or sour cream.
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