It's that time of year again – teachers and students are heading back to school, fall is in the air, and we’re gearing up for some of our all-time favorite holidays! That also means that our days are getting shorter and we are BUSY – scrambling to get ready each day! While it may be easier to eat out at lunch or hand the kids lunch money, it’s not the best option for your health (or your wallet)!
Adequate nutrition is important at every stage in life, but it is essential to a child’s development. What you and your child eat for lunch sets the tone for how well you can think, perform, and feel as well as the energy you have throughout the day.
Keep it Balanced
Experts recommend including some lean protein along with carbohydrates to keep your body fueled throughout the day. When shopping at the grocery store for lunch items, purchase processed foods and prepackaged products sparingly. Those items are the easiest way to overload on carbohydrates, preservatives, sugar and sodium. Instead, try these options:
1. Lean Protein
Lean turkey meat, white chicken meat, and tuna are all great sources of lean protein. Vegetarian options include nuts and natural nut butters. Just be careful with portion control, as these tend to be higher in calories and fat, and avoid pairing them with sugar-filled jams and jellies.
2. Complex Carbohydrates
Complex carbohydrates keep your blood sugar at a stable level because they take longer to digest, which means that your energy levels won’t spike and drop. Skip the white bread and stick to whole grain or multi-grain breads and wraps.
3. Skip the Dessert – Pack Fruit!
Fruits contain natural fiber, which keeps your belly fuller longer (and an added bonus – they are sweet!) Instead of dessert, try packing a piece of whole fruit (for older children and adults) or sliced fruit for smaller children. Grapes, berries, kiwis, apples, bananas, oranges, cherries, peaches, and mangos are all great options. (Note: when toting whole fruits like oranges, I like to seal them in a small air-tight container so that the flavors of the fruits don’t permeate the rest of the items in my bag).
4. Need a Crunch? Replace Chips with Veggies
Vegetables not only add color to your lunchbox, they also add tons of vitamins and minerals! Easy go-to options are sliced carrots, cucumbers, bell peppers, cauliflower, grape tomatoes, and broccoli. Instead of ranch dressing, add hummus for dipping.
5. Drink Water
Skip the vending machine – most of these beverages are high in processed sugar, calories, and artificial ingredients (yes, even diet soda is bad for you!) Stick to plain water to hydrate. For additional flavor, try adding fruit such as sliced strawberries, kiwis, oranges, lemons, limes, or blueberries. You can even freeze them in ice cube trays for fun, frozen, colorful drinks!
If you HAVE to have juice, try and purchase 100 percent fruit juice boxes (anything less than 100% means the rest is sugar!) Pop them in the freezer the night before and not only will they stay cold, but they’ll double as a way to keep the other items in your lunch bag cold until lunchtime.
6. Snack Time
Snacks are so important for those times between meals and when hunger strikes in the afternoon. Instead of hitting the vending machine or office snack drawer, pack an extra snack or two to get through the day. Some of my favorite snacks include mixed nuts, apple slices with natural nut butter, organic yogurt, grapes, and healthy snack bars (such as Larabars, which only have a few all-natural ingredients, Quest Bars, or P90X Protein Bars)
One Last Trick
When packing a salad, I place the salad in a larger container and the dressing in a smaller container. At lunchtime, I pour the dressing into the larger container, seal tightly, and shake. This keeps my salad from getting soggy and evenly distributes the dressing!
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