First Lunch - Meeting the Challenge
Some high school students have their lunch scheduled first thing in the morning. The body needs food throughout the day to keep it going. Having first lunch can make this a challenge.
If you have first lunch, don't despair. There are ways to meet the challenge of eating at an irregular lunch time.
After a long night without food, a morning meal fills your "empty tank" to get you going. Each person has their own unique eating style and will handle the first lunch challenge differently. Snacks can play a big role in the way you eat.
If you like to eat breakfast before you go to school, then have a snack at first lunch and another snack after school.
If you can't face a meal first thing in the morning, why not begin with a glass of juice or a piece of fruit? You can then choose to make your lunch period the time for your morning meal, and then have an after school snack.
You can also grab a quick snack between classes. Some teachers may also permit you to eat a quiet snack in class. See the following table for some quick, easy and nutritious breakfast, brunch, lunch, and snack ideas.
Quick and Easy Breakfast, Brunch and Lunch Menus
whole grain cereal
low fat milk
whole wheat toast
orange juice |
raisin bread
chocolate milk
apple |
hash browns
ham
whole wheat toast
grapefruit juice |
waffles with syrup
grapefruit
low fat milk |
oatmeal muffin
low fat yogurt
orange juice |
scrambled egg
whole wheat toast
low fat milk
tangerine |
toasted english muffin
peanut butter
orange juice |
banana bread
low fat milk
strawberries |
bagel with cheese
apple juice |
| Snacks for On the Run |
cheese and crackers
bread sticks
bagel
muffin |
milk
milk pudding
fruit and yogurt milk shake
yogurt |
fresh fruits and vegetables
fruit or vegetable juice
pizza
nuts and seeds |
Why is Breakfast Important?
Does the thought of eating in the morning make you groan? Here are some good reasons to make eating in the morning a habit.
- To help you feel and look your best.
Food is the fuel your body needs to keep it going. Your body needs refuelling to be able to perform well during the day ahead.
- To have a healthy weight.
Breakfast is important for maintaining a healthy weight. People who skip breakfast tend to eat more high calorie foods during the day than those who eat breakfast regularly.
- To help athletes feel stronger, train harder and compete better.
If you are not a breakfast eater, you may not meet your daily needs for calcium, iron, thiamin and fibre. Research has shown that good nutrition practices which include eating breakfast will help you perform better.
- To help you concentrate on school work.
If you are hungry you could have problems concentrating on school work. A healthy breakfast and a few nutritious snacks can give you the energy you need.
Canada's Food Guide to Healthy Eating
By following Canada's Food Guide to Healthy Eating, you will be getting all the nutrients you need. Enjoy a variety of foods from each food group every day. The number of servings you eat every day will depend on your gender, age and activity level.
Food Group |
Number of Servings
for Teens |
Grain Products
(choose whole grain & enriched products) |
5-12 per day |
Vegetables & Fruit
(include dark green and orange varieties) |
5-10 per day |
Milk Products
(choose lower fat milk products) |
Younger than 17: 3-4 per day
17+ years: 2-4 per day |
Meat & Alternatives
(choose leaner meats) |
2-3 per day |
Produced by Public Health Nutritionists in the Region of Peel.
May be reproduced without permission provided source is acknowledged.
For more information call Peel Public Health: 905-799-7700.
