If you have a high school student, you may worry that he isn't eating a healthy lunch or snack in the cafeteria. Schools that are federally funded are required to serve a lunch that adheres to the guidelines set forth by the government. However, a la carte items offered in the lunch line and vending machine snacks are not regulated and are often unhealthy choices. Teens need a healthy lunch to promote comprehension and retention in the classroom.
Salad
Many high schools offer a salad bar in addition to the regular items offered in the lunchroom. A plate filled with vegetables offers fiber, which will fill up your high school student and prevent hunger before her next meal or snack. Vegetables are also a good source of vitamins A and C, which play a role in a healthy immune system. A student who feels well learns better. Suggest that your teen try mixed greens, tomatoes, cucumber slices, avocado cubes, sliced bell peppers or peas. Some low-fat cheese and sliced turkey adds protein, which wakes up the brain, preparing it for an afternoon in the classroom.
Whole Grains
Whole grains contain complex carbohydrates, which provide a high school student with long-lasting energy. This is important because he will learn better and be able to participate in after-school activities. Have him look for sandwiches made with whole-wheat bread, whole grain crackers with soup or brown rice served with lean chicken. The fiber in these choices prevents between meal hunger and regulates digestion. Adequate fiber intake also controls cholesterol levels. If your student's high school does not offer whole-grain options, try packing them in his backpack and allowing him to supplement with items in the lunchroom that are healthy.
Healthy Fats
A certain amount of fat is needed for healthy brain function. However, your teen needs to choose polyunsaturated, monounsaturated and omega-3 fatty acids because these are the types of fats that promote a healthy brain. Advise her to stay away from trans fats and saturated fats. Suggest choosing avocado, tuna on whole-wheat bread or nuts and seeds as a snack. Pack these items if the school does not offer them. Getting adequate healthy fat intake supports healthy message transmission within your high school student's brain and helps protect her from developing heart disease in the future. Combined with complex carbohydrates and protein, she has a meal that helps her learn and stay healthy.
Nutrient-Dense Snacks
High school students need snacks to boost energy reserves and prevent binge eating. Some schools offer healthy alternatives to the standard candy, chips and soda that are found in vending machines. The best snack provides a mix of carbohydrates and protein. Suggest string cheese with almonds, fruit dipped in low-fat yogurt, veggie slices with hummus or a granola bar. Have these options on hand for him to stick in his backpack if they cannot be found on the school campus.
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