Children and adolescents need nutritious meals to maintain concentration, focus on their schoolwork and to control their moods. Hunger pains and blood sugar disruptions can interfere with their concentration and their mental state. School cafeterias provide healthful options for kids to purchase. Taking a bag lunch doesn't always guarantee they'll get the best nutrition to support healthy brain activity and give them the energy they need to get through the day.
Fruit and Vegetables
Kids need fruits and vegetables to obtain vital nutrients that help muscles to heal and fight off infections. Fruits such as oranges and strawberries are high in vitamin C that provides antioxidants to help kids avoid the many germs that pass through their schools every day. Apples and vegetables like broccoli and carrots provide fiber to help kids maintain healthy bowel movements.
Whole Grains
Whole-grain breads to make sandwiches also provide fiber and calcium to build healthy bones. Whole grain cereal bars fortified with B vitamins can help kids focus for the afternoon. They provide essential nutrients to the neurotransmitters that allow proper thinking and brain function. Add raisins or other dried fruit if kids prefer the taste and the ease of the packaged foods.
Protein
Protein is important for muscle development. Many protein sources also contain vitamins and minerals that keep teens and adolescents healthy. Make sandwiches with lean cuts of turkey or chicken, tuna or salmon. Use pickle relish and herbs to spice up the sandwiches and replace high-fat mayonnaise. Include a hard-boiled egg for added protein and healthy fats. Chunks of cheese are effective sources of protein that also provide additional calcium kids need for growing bones. Fish such as tuna and salmon also contain omega-3 fatty acids that promote blood flow and support development. Peanut butter is always a good fallback commonly used in school lunches that gives kids a wallop of protein as well as fat for energy.
Snacks
Kids need to carry foods they can eat with their fingers and won't go bad if left unrefrigerated. Consider packing salted nuts to give them a boost in protein and fiber. Look for sweets that carry fewer fat and calories than chocolate or most cookies. Graham crackers and angel food cake are significantly lower in fat and calories and pack well in a school lunch. Check out the 100-calorie snack packs widely available in grocery stores for additional options that help you easily monitor portion size.
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