If you ask a majority of the students at Scituate High School what their favorite part of the school day is, many of them would reply, lunch. Lunch is the time to take a break from classes, socialize with friends, and catch up on any of the latest gossip. However, lunch is also the time to refuel for the rest of the day and for the activities that follow. With busy lives and fast metabolism, many teenagers don’t feel the need to eat healthy, although when you do, it helps your body fight off germs, stay energized, and perform your best in the classroom and on the field. Healthy eating doesn’t need to be boring either. Here out some delicious options to spice up your school lunch.
The first option is a chicken pita sandwich. This sandwich is super easy to make and can be prepared the night before for a quick grab in the morning. All you need is 2 pre-cooked, boneless chicken breasts, salt and pepper, 1/4 cup of nonfat plain yogurt, 1/2 small cucumber diced and a pita pocket. First, use the yogurt as an alternative to mayonnaise. This will cancel out a number of unnecessary fats and add protein to your meal. Then, add in the chicken, cucumber, salt, pepper and your lunch is made. Add some healthy trail mix with this meal to balance out each food group. Trail mix can be healthy when the right ingredients are added, like dried fruit, raisins, unsalted nuts, and dark chocolate.
For all those pasta lovers out there, a great meal for school is green pasta salad. The ingredients include 1 cup of pasta shells, 2 tsp of italian dressing, 1/4 cup feta cheese, 1/8 cup olives, and 5 halved cherry tomatoes. Using italian dressing reduces the fats and carbs that are often found in creamy dressings, like ceaser. Once the pasta is cooked and cooled, add in the cheese, olives, tomatoes, dressing and put it in tupperware, you’re all set for lunch. The best part about this lunch is that it can be eaten cool, and doesn’t need to be kept hot during school.
Gluten free junior, Grace Harrington agrees that, “gluten free pasta is really good for you and tastes good. I never feel that healthy eating restricts my diet.”
Another easy lunch option is a turkey wrap. A way to jazz up this simple wrap is to choose flavored wraps. Spinach wraps and tomato wraps add flavor and nutrients which are far better than white wraps that have processed flour and preservatives. Instead of mayonnaise or mustard, use hummus as a base, an all natural dip made from chickpeas and high in protein. Then, add black olives, red bell peppers, avocado and any other vegetables of your choice. If you’re looking for a meat to add to the wrap, lean proteins like turkey are the way to go. Many protein-rich foods are high in saturated fats, raising cholesterol. Lean proteins provide the benefits of protein without the fat.
Junior Emma LaBreck always makes sure to pack lunches that will give her energy for her studies and sports. She said that, “I think healthy eating can be fun with lots of variety, and it makes you feel better throughout the day.”
Healthy foods fuel your body and mind in performing to its best ability 24 hours a day, 7 days a week. Without proper nutrition, your body will be tired, making it harder to focus and as an athlete, compete. Incorporating each food group in your diet throughout the day is highly beneficial and will make you feel great as well.