I’m definitely guilty of doing more for my own teen than I should. It’s easier to pick up tossed socks and random clothing bits than it is to hound a teen about doing it themselves, so many times I do take that easier road, full disclosure.
As he grows and wants more independence and autonomy around the house and in his life, however, the responsibilities need to keep pace with the growth and we recognize how important this expansion is for overall confidence and development of self-worth.
As his house responsibilities increase, matched with his desire to make more of his own choices, we’ve noticed how he wants to make more of his own food, grab what he wants from the pantry, boil up some noodles after school, or jog down to the store to grab something there. My Nutritionist self weeps a little every time he reaches for a sour key or a cream soda (the natural ones at least!), but I recognize that what is more important than micro-managing his refined sugar intake, is to allow him some freedom to choose.
With all that in mind, we’ve decided it’s time for him to start packing his own lunch.
One less thing to do, yes! Although, this is certainly a skill we want to be sure they are doing well. I recognize that we are at a transition stage, where what my son is taught now, the habits he develops, the tools he is given, will stick with him long term, and I’m hell bent on seeing him thrive. I know that I have my work cut out for me though (perhaps some epic kitchen battles ahead?): with bubbling hormones and faced with the confusing desires of the adolescent brain, teens have a tendency towards refined foods and processed carbs that is difficult for them to understand. I am quite fully aware that given full rein to pack his own lunch, it might consist of a honey + jam sandwich, a pickle, and an enormous pile of chocolate chips 🤣
So, we’ve decided to work on this transition TOGETHER. As he learns about options, volume, good food combinations & rhythm for a solid day, I will slowly release the reins more and more until we are both feeling good about the lunch packing transfer.
I know many of you out there are at about the same stage with your teen and I see the need growing for more nutritional education directed specifically at this age group. And so I wanted to share my Mom tips AND Nutritional Guidance on helping you & your teen pack a decent, mood supportive, nutritionally dense, lunch that you call all feel good about.
Helping Your Teen Pack Their Own Lunch
Loosen the Reigns: The adolescent years are all about gaining more independence, being able to make decisions for themselves, and straying a little bit further from the safety net of home. Even small amounts of control that you can pass over to them, can make a big difference on how they move through this period of life. Give them some choices, be sure the kitchen is stocked, offer them some pointers (see below), and then back away and let them figure out how they want to pack lunch their way.
A Gradual Transition: When making change, people respond better and more sustainably with a gradual shift. Start by giving your teen 1 or 2 days per week to pack their lunch and you can cover the others. Once they’ve got the hang of it, you can transition fully. This way, they can continue to see how your lunches may vary or be similar and adjust how they are doing theirs, without you having to micromanage too much 😉
Non-Negotiable Veggies: This is one area that is non-negotiable in our house. There must be vegetables in his lunch every single day, no exceptions, and at least 2-3 good servings. It’s best to vary the vegetables and buy different options, to continuously rotate the nutrients. If the veggies come back home at the end of the day, they are to be consumed as an afterschool snack.
The 5 Checkmarks: A little checklist can go a long way with lunch packing. This helps your teen be sure to bring enough food and also keep the meal well-rounded. Here’s our checklist: ✔️a piece of fruit, ✔️a container of veggies, ✔️a main (containing a complex carb + protein - see below for ideas), ✔️a healthy treat (inspiration here), and ✔️an extra snack (seaweed, nuts, popcorn, chips + salsa, dried fruit).
Macronutrient Balance: Teaching kids about nutrition and how it works is equally as important as guiding them with what to eat. When our kids can understand the “whys” around making good food choices, it helps them make sense of eating. Including the 3 macronutrients at lunchtime, and at every meal, encourages blood sugar balance, less dips & spikes which helps stabilize mood, increase focus & concentration, and is better for overall health long-term. Explain to your kids about choosing good quality carbohydrates, protein, and fat, and encourage them to recognize these foods as they go into the lunch pack. The combination of all 3 Macronutrients (I call this the Magic 3) will help them sustain energy levels throughout the day while also teaching some basics around nutrition.
Replace the Sandwich: Lastly, straying away from relying on a sandwich every day is a great practice to get into. The typical meat + cheese sandwich not only hardly contains nutrients, but also encourages consumption of processed foods (bread, processed meat, cheese, pickles, etc.). Depending on the quality of foods you are using for a sandwich, more often than not, it is more health supportive to eat main meals that focus on whole foods and do not revolve around bread.
Here are some of our favourite Main Meal Ideas to help you replace the sandwich:
Pasta Salad (we use sprouted GF Quinoa noodles)
Brown Rice Salad or Warm Rice Bowl with Veggies & Sauce
Quinoa Tabbouleh with Smoked Tofu
Leftover Dinner: Chile/Curry/Soup/Stew
Wrap/Burrito/Quesadilla
Homemade Sushi
Big Bowl Salad (roasted yams or beets, shredded veggies, lettuce, roasted nuts/seeds, beans/quinoa, homemade dressing)
Happy Lunch Packing Transition! I hope you’ve picked up a few tricks to help you move through these crazy, awesome teenage years in thriving health!
Put in the work now & see it pay off for a lifetime 🙌