Packing School Lunches? Eat This, Not That

“Back to school” can be a time to restart routines for the whole family, and including a healthy lunch is a no-brainer for success. Lunch time is a great way to increase nutrient density in your daily intake, and with a little preparation the meals can be delicious!

A balanced plate should contain protein, healthy fats and carbohydrates. Fiber, a type of carbohydrate, aids in keeping you full throughout the day. Getting enough fiber is crucial for cancer prevention and survivorship. Good fiber sources include fruits, vegetables, whole grains, nuts, beans and seeds.

Leftovers from the night before always make a quick and easy meal, but if you are looking to add some variety to your midday meals you can follow these tips below.

Make It Colorful

• Add a side of baby carrots or sliced red bell peppers with a dip.
• Top a dish with diced tomato or avocado.
• Keep frozen, shelled edamame around to add to a meal. Or use dried edamame for a side that stays ready without refrigeration.
• Prepare a quick cucumber salad at the beginning of the week for added crunch.

Find a Shortcut

• Use microwavable brown rice for a quick boost of whole grains.
• Try a bento box with multiple compartments when packing a meal to help visualize a variety of foods.
• When putting away extra food after dinner, add a portion to a new container to grab for lunch the next day or freeze extra portions to save for next month.
• Prep and freeze peanut butter sandwiches.
• Keep quick options in the home for busy times. Ideas include frozen black bean burgers, low sodium canned lentil soup and flavored tuna packets.

Use These Go-To Lunch Ideas

• Make a snacking plate using a bento box and include five to six small options. Here are a few ideas to include:
• Cheese and crackers
• Mixed nuts
• Boiled eggs
• Drinkable low-fat yogurt
• Peanut butter and apples
• Guacamole and tortilla chips
• Carrots and ranch dressing
• Hummus and pita bread
• Make a stuffed pita with sliced onion, cucumber, bell pepper, cheese and tuna from a packet. Stuff into a whole wheat pita and eat with a side of grapes and whole wheat pretzels.
• Take leftover proteins from dinner the night before and add sauce to give a new take on a familiar food or serve topped on a salad.
• Top each half of a whole wheat bagel with marinera sauce, low fat cottage cheese and low fat mozzarella cheese. Bake each half until the cheese starts to melt and sprinkle Italian seasoning for a boost of flavor.

Take this opportunity to refresh your lunch routine. Healthy, tasty meals help keep your energy up and your mind focused throughout the day. What are your favorite quick and easy lunches?

This article was written by clinical dietitian Christina Santiago.