Back to school means back to busy schedules, and when we’re busy we need lunch ideas that are easy and convenient. Often healthy eating goes by the wayside, replaced by fast food. With minimal planning, eating healthy can be easy. And when we eat better, we feel better! Eating a well-balanced lunch helps pave the way for the rest of the day and also helps overcome that midday slump. Having a good balance of complex carbohydrates, protein, and good fat brings greater satisfaction and more energy. Things to keep in mind for kids include awareness of food allergies, knowing which foods they are more likely to eat, and choosing non-perishables for field trips. When packing your own lunches, consider whether your office has refrigeration, microwave, or toaster oven.
The following are some basic lunchbox basics.
- In addition to lean meats, alternative healthy proteins include hardboiled eggs, tuna fish, Greek or regular yogurt, nut butters, nuts and seeds, cheese, edamame, meat alternatives (seitan, tempeh), and veggie burgers.
- Vegetables are nutritious and loaded with vitamins, minerals and fiber. Add celery or tomatoes to your chicken salad, load your wrap with spinach and sprouts, or add roasted cauliflower, fennel, brussels sprouts, sweet potatoes, or broccoli to salads, grains, or sandwiches. Brined raw vegetables are delicious with a dip, but limit to 2 Tbsp as they can be high in calories.
- Fruits help satisfy your sweet tooth, and vegetables can help meet 20% of your hydration needs. Be creative and try something different; star fruit, papaya, mango, dragon fruit and Asian pears can help add variety and be fun to eat.
- Add whole grains crackers, wraps, or bread for a healthier carbohydrate. Quinoa, barley, brown or wild rice, and farro are great ways to incorporate healthy complex carbohydrates into your day. When reading food labels, aim for 3 grams of fiber or more per serving.
- Fats are essential and will keep you satisfied. Use an olive oil mayonnaise on your sandwich or try dipping vegetables in hummus or guacamole. Avocado is a great in wraps, salads, or spread on whole grain crackers. Nuts and seeds are not only a good source of protein, but also good fats.
- Treat yourself to a small piece of dark chocolate, cocoa dusted almonds, or whole grain cookie, once or twice a week. Remember, these don’t need to be included daily.
- Don’t forget to bring water! Flavor it with cucumbers and mint; lemons, limes or oranges; or even apples and cinnamon to change it up.
- Have fun, enjoy planning, and involve the whole family in the shopping and preparation.
Kelly Cardamone, MS, RDN, CDCES, CDN, IFNCP, is a Nutrition and Diabetes Program Manager, practicing at General Physician, P.C. She sees patients at 3980A Sheridan Drive, Suite 200 in Amherst, 1091 Main Street, Suite 301 in Buffalo, and 705 Maple Road, Suite 300 in Williamsville. For nutritional counseling appointments or more information, call 716-631-8400.