Teen Lunches (ideas included!)


Prepare to stock the fridge and hide your own favorite snacks! A surge in appetite is normal for teenagers as they go through growth spurts and puberty. In order to grow properly teenagers need essential nutrients that differ from children and adults. Adolescence demands the most calories than any other time in life, requiring about 2,500 calories a day. Protein, carbohydrates and fat are all a part of an energizing diet.

Protein is given a lot of importance, however, teens these days are getting twice as much protein than needed. Carbs get a bad rap for weight gain, but when consuming complex-carbs they are a fuel source for the body. Most nutritionists suggest complex-carbs make up 60% of a teens caloric intake. Fat is considered a bad word, but in reality, is essential for the body to absorb vitamins A, D, E, and K. Teens should avoid foods that are processed which are high in cholesterol and heavy in fat. These foods clog vessels and stunt growth, and are poor for overall health. Always read the labels on your food and always choose the rawest form of the food, such as carrots and hummus over pita chips and ranch dip.

We know making lunch can be difficult.

Here are some unique sandwich ideas:

Remember to choose a whole wheat or seed bread that is high in fiber for your teen’s sandwiches. Avoid processed and white breads made of simple carbs.

  1. Veggie cream cheese and cucumbers
  2. Tuna salad and sliced tomatoes
  3. Almond butter with slivered almonds and raisons
  4. Hummus and chopped peppers
  5. Apple butter and apple slices
  6. Whipped cream cheese and blueberries
  7. Spreadable cheese and ham with carrot slivers
  8. Blueberry cream cheese and strawberry slices
  9. Strawberry jam and cream cheese
  10. Sunflower butter and banana slices