Teenagers are busy children who, among other things, participate in sports, remain after school for extracurricular activities that will enhance their college applications, perform their chores, continually attempt to make progress on mounting amounts of schoolwork, and work at after-school jobs. Although it has been said that breakfast is the most important meal of the day, lunch is a key meal for children. It becomes imperative to provide the kid with a healthy lunch so that the meal carries them through the end of their school day. Every kid needs access to a variety of foods that are not only tasty but also healthy for their bodies because proper nutrition is crucial to the growth of a developing child.
A healthy lunch is one that provides teenagers with important nutrients and satisfies the nutritional demands of their bodies. A meal that includes a meal of whole grains, fruits, and vegetables, as well as other protein-rich and low-fat foods, has all the nutrients that a human body needs and makes up for a good lunch meal.
Healthy Lunch Ideas That Teenagers Will love
It’s crucial to make a healthy choice when deciding what to eat for lunch. Consider the food you eat for lunch as the fuel you put in your car. You could run out of energy before the day is finished if you pick the wrong fuel. Therefore, it is important to include those food items in your lunch box that would take you through the day without making you feel tired.
Here is a list of healthy lunch ideas that parents can choose from for their kids.
- Pesto Noodles- For a healthy lunch alternative that your teen will love, prepare some oil-free walnut pesto or use your favorite store-bought pesto and combine it with store-bought noodles for a wholesome meal. You can also add some chicken for that added protein.
- Grilled Chicken Pitas- Grill some chicken breasts and combine it with a creamy cucumber sauce to use a filler for pita bread. Put in some fresh veggies as well- bell peppers, carrots, and beetroots to make it healthier.
- Avocado Egg Burrito- Who said eggs could only be eaten for breakfast? Wrap a burrito with avocado, eggs, and other protein-rich ingredients for your teen so they can finish the school day strong.
- Tuna or Chicken Wraps- These vibrant wraps, which are loaded with protein-rich meat and fresh, crunchy vegetables, have a mouthwatering flavor and are also healthy.
- Grilled Cheese- Serve grilled cheese sandwiches plain or dress them up with apple, avocado, or red pepper slices. Think about including more cheeses, such as Gruyère, feta, or goat cheese. Pair it with a cup of tomato soup for an additional serving of fruit and vegetables.
- Avocado Toast- Avocado toast is tasty, filling, and packed with health benefits. Because they contain so many healthy ingredients in each serving, avocados are regarded as superfoods. For added protein, you can top the toast with a fried egg.
- Oatmeal- Oatmeal does not just make for a healthy breakfast, it can be eaten for lunch too. Simply combine oats and your preferred low-fat dairy or non-dairy milk and leave it in the refrigerator for a couple of hours. You can just grab it and go the next morning.
- Meatball Sub- It is the ideal food to grab and go. Use frozen meatballs that you’ve purchased or prepare a big quantity and freeze them on a cookie sheet until solid before putting them in a storage bag. Make a meatball sandwich with any leftover spaghetti sauce or tomato sauce pack, and voila!
- Peanut butter and Jelly Sandwich- One of the most important reasons why a peanut butter and jelly sandwich makes a great choice for lunch is due to the high protein content found in peanut butter. These are best prepared the night before, but if you’d like to prepare your sandwiches in advance, simply cut them, cover them in plastic wrap, and chill them until you’re ready to pack them into lunch boxes.
- Snack Platter- Pairing fruits and vegetables with protein on a snack platter is one of the best ways to encourage your teen to eat more of both. Use a divided lunch container to convert a snack plate into a packed lunch.
The need for healthy lunches for students
Although eating well is vital throughout your life, developing a healthy eating habit early on in life is especially crucial. Early dietary and drinking habits of youngsters can have a long-term impact on their health. It is crucial to encourage your kids to eat wholesome food because the first few years of life are when general eating habits are developed. Parents who instill in their kids healthy eating behaviors early on may have a positive impact on such behaviors later in life.
Some of the benefits of having a healthy lunch are as follows-
- Fuels Academic Performance- Kids who eat well are better able to concentrate and perform well in school because a balanced diet actually fuels the brain. Having a substantial, healthy meal can improve cognitive function. It is among the best methods for improving memory. Additionally, it might enhance your capacity for conceptualization and problem-solving.
- Gives energy- Regular lunch consumption increases blood sugar levels, providing you immediate energy to continue. A little lunch can revive your energy and increase your level of awareness.
- Boosts immune system- Since they get germs more quickly, younger pupils are more vulnerable to viral infections. Having lunch is one of the finest strategies to strengthen your immune system. Eat things that will strengthen your immune system like fresh fruits and vegetables, Omega 3 Fatty acids, important minerals and so on.
- Improves mental health- When we pursue a healthy diet, more than just our physical health can benefit. According to research, dietary decisions also impact mental health. According to an article published in Clinical Nutrition Research, a diet high in vitamins and minerals is linked to a lower incidence of mental health issues like anxiety, depression, and attention deficit/hyperactivity disorder (ADHD)
In the current times, it has become increasingly difficult for parents to make wholesome, home-cooked lunches for their kids given their busy schedules. However, it’s crucial to avoid junk or fast foods and keep children’s lunches as free of sugary sodas, fast food, fats and sugar as possible. Offering children a range of healthful, quick-to-prepare items, including fruits and vegetables, is a far better option. This will set them on a path of a lifetime of healthy eating habits that will help them fight diseases like obesity and cardiovascular diseases for years to come.
Having a 10+ years of experience in teaching little budding learners, I am now working as a soft skills and IELTS trainers. Having spent my share of time with high schoolers, I understand their fears about the future. At the same time, my experience has helped me foster plenty of strategies that can make their 4 years of high school blissful. Furthermore, I have worked intensely on helping these young adults bloom into successful adults by training them for their dream colleges. Through my blogs, I intend to help parents, educators and students in making these years joyful and prosperous.