Do not think that a teenager will look somehow funny with his “box”. On the contrary, most likely, peers will evaluate such a move as “advanced”, especially after familiarizing themselves with the contents of the container. And inside we must put all the most delicious, appetizing and healthy, while something that will not lose its appearance and freshness and will not stain the school bag during transportation.
There is a lot of experience in creating a “box” with lunch for schoolchildren in the West: according to recent studies, more than half of schoolchildren take such food with them, and this is about 5 billion lunchboxes a year in the UK alone! So the question “What to put in the box?” decided a long time ago for us. At the same time, diversifying the lunch of teenagers (who love everything new!) Is a slightly more difficult task. But thanks to a series of tips below, both of these questions will be closed to you.
What should a teenager’s lunch contain in terms of a complete healthy diet:
1. Iron-rich foods. Teenagers, especially girls, are often in the group of those who are deficient in this important mineral. So our first point is as follows. What vegan food is high in iron? Green leaf lettuce, dried apricots, as well as chickpeas, lentils and beans. From boiled chickpeas (we recommend soaking overnight to reduce the cooking time), you can make a wonderful dessert with honey. Lentils can be mixed with rice and put in a separate container (there is nothing more useful for digestion than Khichari!). Beans in a child’s lunchbox should not be too much, so as not to cause bloating.
2. Zinc is another important element. It is abundant in brazil nuts, almonds, pumpkin seeds and sesame seeds. All this – individually or even mixed – will make an excellent snack; do not forget to attach a spoon to the delicacy. If your child is an ovo-lacto vegetarian (meaning he eats eggs), know that they are also rich in zinc.
3. Omega-3-unsaturated fatty acids important for the full functioning of the brain and hormonal system. They are abundant in chia seeds, which are ideal in smoothies – see point 5 below (one teaspoon of seeds is enough). Omega-3s are also found in rapeseed oil (it can be used as a salad dressing if you include it in your lunchbox), hemp seeds (sold in health stores; they need to be lightly fried and can be slightly salted to taste) and in all non-roasted (dried) nuts – especially walnuts, they need 7-8 pieces. Omega-3s are also found in soybeans (they must be roasted or boiled to eat), tofu (this nutritious and trendy vegan food is a real lunchbox hit!), pumpkin and spinach.
4. Something yummy… And maybe crunchy! No, of course, not chips – you can popcorn cooked at home, but, of course, not in the microwave and with a moderate amount of salt (you can also add paprika, chili and even sugar or its substitute to taste).
5. Drink. Don’t miss the opportunity to take your teenager to school with fresh juice, drinkable yogurt (homemade alternatively), or a wonderful smoothie made with the latest science and love. To make drinking a thick drink convenient, pour it into a suitable-sized sports bottle with a wide neck.
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