Lunch: What to Pack, What to Eat

Updated: November 22, 2011

By Christa Fletcher

There's no need to settle for an unhealthy lunch from home or the mysterious slop of greasy goo in the cafeteria. Why not eat a lunch that is delicious, good for you and doesn't come in a cellophane wrapper? Knowing the best foods to pack or choose in the cafeteria is tricky given the high amount of calories and lack of nutrients in many food choices.

Did you know that the types of foods you choose affect your mood and energy levels? According to dietitian Andrea Garen of the Dairy Council of California, a healthy lunch "needs to combine nutrient-rich foods from several food groups to supply protein, fat and carbohydrates to sustain energy and concentration for several hours."

And, since teens are growing and going through hormonal changes, the need for nutrients is even more important. "Because of increased muscle, skeleton, and hormone development, calcium needs are greater during adolescence than at any other time," says Mary Choate, a food and nutrition educator. "Good sources of calcium include dairy products, calcium-fortified soy products, and calcium-fortified juices and breakfast cereals."

And, that's just the beginning. A balanced meal includes a wide variety of colors, flavors and nutrients, so you'll never get bored.

"Basically, any lunch should contain at least three ounces of lean protein such as turkey, salmon, tuna, string cheese or tofu for vegetarians, plus some good sources of carbohydrates such as whole grain breads, bean soups, whole grain crackers or corn tortillas," says dietitian and holistic chef Elizabeth Brown. She also recommends "lots of filling, high fiber and nutrient dense fruits and vegetables."

For recipes, additional information or to see how healthy your eating habits are, check out the Lunch Guide and quiz below. Plus, don't miss our interview with Mrs. Q, a public school teacher eating from the cafeteria every school day this year.