The Lunch Time Makeover
At some point during the week, many of us have to pack a lunch for ourselves or family members. Making lunches at home not only saves money, but it gives you control over what youeat, which is important in situations where the lunchtime offerings aren't always healthy. Here are some helpful tips tomake balanced meal preparation easier for all:
- Include as many of the five food groups as you can.
- Consider purchasing reusable food containers that have divided compartments to make planning/packing easier.
- On weekends, or when time permits, prepare recipes that can be frozen into single portions and eaten later for lunch.
- Pack lunches the night before so you are not rushed in the morning and tempted to grab the first thing you see when you open your cupboard.
- Be sure to use an insulated lunch box/bag and include an icepack or frozen water bottle if your lunch will not be refrigerated. Perishable foods should be kept at room temperature for no more than 2 hours, so it is important to have a cold source to keep food safe.
Balanced Lunch Ideas
- Whole wheat pasta salad (pasta, spinach leaves, roasted chicken, cherry tomatoes, and light Italian dressing), low-fat string cheese and an apple.
- Whole wheat pita with tuna salad, sliced red peppers, fat-free or low-fat milk, and an orange.
- Hummus wrap (whole wheat tortilla, hummus, romaine lettuce, and shredded carrots), low-fat yogurt, and a box of raisins.
- Whole grain crackers and reduced or low-fat cheese, apple slices with peanut butter, and baby carrots.
