If your teenager is overweight, he is at increased risk for developing serious health conditions, such as diabetes, heart disease and high blood pressure. A sensible diet and exercise program recommended by your child's physician can help him lose weight. Talk to him about the foods that he eats for lunch. Whether he brown-bags it or purchases lunch at school, planning ahead and setting goals can help him make good choices.
Easy to Pack Lunches
Packing a lunch from home allows your teen to plan what she is going to eat and to make healthy choices. Low-sodium turkey from the deli, along with low-fat cheese and a small swipe of reduced-calorie mayo on whole grain bread makes a healthy main dish. Pack tomato slices and lettuce leaves separately to give the sandwich some crunch without making the bread soggy. If your teen craves something crunchy and salty with lunch, suggest air-popped popcorn or pretzels in lieu of potato chips. A whole piece of fresh fruit is both nutritious and simple to add to a bagged lunch.
Buying Lunch
Your teenager may prefer to buy his lunch from school. If possible, look over the monthly menu to help him make good choices ahead of time. See if your child's school offers a la carte items, such as fresh fruits and veggies, baked potatoes or salads. A salad bar is another great option for a school-bought lunch. If the cafeteria offers a deli or a sandwich bar, encourage your teen to choose whole-grain breads over white rolls and to pile his sandwich high with sliced tomatoes, spinach leaves, sliced cucumbers and whatever other vegetables are offered. Encourage your teen to choose low-fat milk instead of fruit juices or soda, because he needs the calcium -- if he won't drink milk, however, ask him to drink water with lunch.
Planning Ahead
Keeping your cabinets and refrigerator stocked with healthy fare is important if you want your teenager to bring a diet-friendly lunch to school. Instead of buying individually-packaged processed foods, encourage her to take the time in the evening to prepare for the next day's lunch. Help her slice up vegetables and pack a small container of low-fat ranch dip or hummus. Buy economical bags of low calorie snack foods, such as flavored rice cakes, and separate them into smaller portions. Show your teen how to read food labels to determine an appropriate portion size instead of simply filling zip-top bags.
Before Lunch
If your teen eats a healthy and filling breakfast before school, he may be less likely to be tempted by the cafeteria's vending machines at lunch time. Encourage him to fill up on a bowl of oatmeal sweetened with a handful of fresh berries, for example. If he does not have time to sit and eat breakfast in the morning, help him whip up a yogurt and fruit smoothie to sip on his way to school. A small handful of nuts adds protein to his breakfast, which can help him stay full until lunchtime.
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