What Should a Teenager Eat for Lunch?

By Lee Grayson
Packed lunches guarantee healthy teen dining choices.
Packed lunches guarantee healthy teen dining choices.

Healthy school lunches give your teen energy for the day and provide the nutrients needed to build muscle, organs and strong bones, according the John Muir Health Centers. Nutritious lunches must meet individual teen health needs, but the food should also offer variety to keep the daily meal interesting. This means buying or packing a range of healthy, but different, foods and a few nutritional snacks for noshing on the run.

The General Menu

Healthy teen meals, according to the Weight-control Information Network, feature fresh fruit and vegetables, lean meats, fish, beans, nuts, eggs, poultry and whole-grains. Whole grain lunch options include whole-wheat breads, wild rice and wheat pastas. Teens also need fat-free or low-fat dairy for lunch every day, including milk and yogurt. Avoid items with saturated and trans fats, limit salt and keep foods with added sugars from your teen's lunch menu. The National Institute of Diabetes and Digestive and Kidney Diseases also recommends restricting teen lunches to foods with no or low cholesterol.

Lunch Requirements

Teens need foods with iron for development, growth and blood health, and lunches featuring beans, whole grains and fish supply these needs. Teens also need calcium, vitamins A, K and C and zinc for development and a healthy immune system, according to Nemours TeensHealth. Fruit, vegetables and low- or non-fat dairy lunch items provide the daily requirements for this development. Teenagers also need small amounts of fats and oils, and fish, nuts, salad dressings and cooking oils generally supply these daily necessities. The USDA recommends that teens receive protein from lunches that include beans, seeds, nuts, meat, peas, eggs, processed soy products and poultry.

Serving Portions

Ideal lunch portions depend on the height and weight of the teen diner, but most teenagers need a cup of fruit and veggies during lunch and a cup of calcium-rich food such as low-fat or fat-free yogurt, soy or cheese. Teen lunches should also supply protein such as a choice of two eggs, two ounces of lean meat, fish or poultry, two tablespoons of peanut butter or an once of nuts. Whole-grain pasta, brown rice and whole-grain breakfast cereals in servings between one and two cups give the necessary nutrients and help teens feel full during the school day. The USDA also recommends teens eat between five and six teaspoons of oils each day.

Variations and Interest

Interesting lunches feature foods your teen enjoys. A variety and mix of healthy foods prepared in interesting ways makes lunch an adventure for your teen. Fish tacos, cold and warm soups, peanut butter on whole-grain tortillas and a variety of vegetables mixed into salad greens offer healthy noontime lunch ingredients without major preparation.

Lunch Supplements

Many schools allow only a 30-minute lunch break and that includes waiting in line to buy food, dining time and minutes to clean up. Small nutritional snacks allow your teen time to eat while walking to the lunchroom or heading to class at the end of the lunch break. These snacks help make sure your child receives the necessary nutrients for the day. The National Diabetes Education Program recommends rice cakes, berries, almonds, whole-grain cereal, pretzels and air-popped popcorn as small snacks to eat on the go during the school day.

About the Author

Lee Grayson has worked as a freelance writer since 2000. Her articles have appeared in publications for Oxford and Harvard University presses and research publishers, including Facts On File and ABC-CLIO. Grayson holds certificates from the University of California campuses at Irvine and San Diego.