Healthy lunches for... teenagers

With more than half of children taking a packed lunch to school – that’s a staggering
 five billion lunches a year – not to mention
 the many office and outdoor workers who 
rely on them, it’s clear what a vital contribution lunchboxes make. That said, thinking up inspiring ideas can be a challenge. It's tempting to fall into the trap of using packaged, ready-made options. Although these seem like
 the easy answer, they tend to be high in fat, saturated fat, salt and sugar.

Teenage years are when kids start to exert more control over what they eat, which makes guiding them towards the right choices all the more difficult. It's worth reminding your teenager that eating well not only helps them to perform at their best, but it’s key for looking and feeling fab. Our on-trend recipes will not only make their mates envious, but are designed to provide the vital nutrients they need at this stage.
 

Do include...

Iron…
Girls, especially, are at risk of being low in this mineral, so include plenty of iron-rich choices like lean meat, dark green leafy veg, dried fruit like apricots, as well as chickpeas, lentils and beans. 

Zinc…
Growing kids need this mineral, especially as teens, so include good sources like lean beef, eggs, Brazil nuts and almonds (taking into consideration your child's school guidelines about nuts) as well as seeds including pumpkin and sesame. 

Omega-3 fatty acids…
These all-important fatty acids keep the brain well-oiled and help to establish healthy, balanced hormones. Try oily varieties of fish including salmon, tuna, sardines, trout and mackerel. 

Snacking...
Teens love snacking so pack some handy nibbles like homemade popcorn, flavoured with chilli or paprika instead of salt or sugar.
 

Avoid...

Empty calories..
Swap the likes of fizzy drinks and squash for yogurt-based smoothies, 100% fruit juice or plain water.

Source:  http://www.bbcgoodfood.com/howto/guide/healthy-lunches-teenagers