Encourage older children to eat a balanced lunch full of vital vitamins and minerals. Read our tips for packing a healthy lunchbox that kids will love to take to school.
With more than half of children taking a packed lunch to school – a staggering five billion lunches a year – not to mention the many office and outdoor workers who rely on them, its clear that lunchboxes make a vital contribution to our everyday lives. That said, thinking up inspiring ideas can be a challenge. Its tempting to fall into the trap of using packaged, ready-made options. Although these seem like the easy answer, they tend to be high in fat, saturated fat, salt and sugar.Advertisement
Teenage years are when kids start to exert more control over what they eat, which makes guiding them towards the right choices all the more difficult. Its worth reminding your teenager that eating well not only helps them to perform at their best, but its key for looking and feeling fab. Our on-trend recipes will not only make their mates envious, but are designed to provide the vital nutrients they need at this stage.
Looking to inspire your kids with some new kit? Read our review of the best lunchboxes on the market that will look cool and keep food fresh until breaktime.
Hot Lunch Ideas For TeensPizza Bagel or French Bread Pizza. Top a sliced bagel or sliced baguette with pizza sauce, cheese, and your teen’s favorite toppings, then heat under the broiler or in the toaster oven. … Frozen Pasta. … Dinner Leftovers. … Nachos. … Scrambled Egg Muffins. … Mac-and-Cheese. … Pesto Pasta. … Soup or Chili.
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Pizza Bagel or French Bread Pizza. Top a sliced bagel or sliced baguette with pizza sauce, cheese, and your teen’s favorite toppings, then heat under the broiler or in the toaster oven. …
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Frozen Pasta. …
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Dinner Leftovers. …
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Nachos. …
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Scrambled Egg Muffins. …
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Mac-and-Cheese. …
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Pesto Pasta. …
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Soup or Chili.
What to include in your lunchbox
Iron Girls, especially, are at risk of being low in this mineral, so include plenty of iron-rich choices like lean meat, dark green leafy veg, dried fruit like apricots, as well as chickpeas, lentils and beans.
Zinc Growing kids need this mineral, especially as teens, so include good sources like lean beef, eggs, legumes like chickpeas, lentils and beans, Brazil nuts and almonds (taking into consideration your childs school guidelines about nuts) as well as seeds including pumpkin and sesame.
Omega-3 fatty acids These all-important fatty acids keep the brain well-oiled and help to establish healthy, balanced hormones. Try oily varieties of fish including salmon, tuna, sardines, trout and mackerel. Alternatively, for vegans and vegetarians look to chia seeds, flaxseeds and walnuts (depending on school guidelines about nuts).
Snacking Teens love snacking so pack handy nibbles like homemade popcorn flavoured with chilli or paprika instead of salt or sugar. Visit our healthy snack recipe collection for more ideas.
What to avoid in your lunchbox
Empty calories Swap the likes of fizzy drinks and squash for yogurt-based smoothies, 100% fruit juice or plain water.
Read our guide for more kids smoothie recipes.
A note about school food policies
Check with your teenagers school in case there are any foods they discourage or restrict – for example, nuts to safeguard students with nut allergies.
The Top 5 Food Mistakes Most Teens Make and How to Fix Them
What should a teen eat in a healthy lunch?
Healthy lunches for teens should include fruits and veggies, but sometimes teenagers overlook these items or think they’re a hassle to pack. So let’s make it easy. Here are a few practical tips for encouraging your teen to include healthy fruits and veggies in their lunch:
What are the recommended meals for a teenager to eat for breakfast, lunch and dinner?
All these meals must be complete in macronutrients, containing photos of carbohydrates, lipids and fats. For breakfast, good options are combinations with milk and derivatives, eggs, fruits, oilseeds and bread. For lunch and dinner, lean protein like fish or chicken, raw and cooked vegetables, rice, pasta, quinoa, legumes like beans, lentils and chickpeas.
What is a good school lunch for teens?
Greek brown and wild rice is a nutritious and flavorful option among school lunch ideas for teens. This dish combines earthy brown and wild rice with Mediterranean-inspired ingredients like kalamata olives, feta cheese, cherry tomatoes, and fresh herbs. What makes Greek brown and wild rice a fantastic choice for teens is its wholesome nature.
Are teen lunches healthy?
And not only are they healthy lunches, but several of these lunches are also healthier versions of meals that teens love, like tacos, pizza, fried rice, Ceasar salad, and sushi. Even picky eaters will love these lunches!