Beyond PB&J
How to Assemble a Healthy Lunchbox
With the increasing availability of restaurant nutritional information, it is no secret that eating out is less than optimal for the maintenance of health. Hidden fats lurk in almost any restaurant meal, often along with hefty amounts of sodium. In order to avoid the perils of take-out and quick service fare, the clear choice for anyone seeking to lead a healthful lifestyle or to lose weight is simple: bring a lunch.
Although peanut butter sandwiches have been gracing the lunchboxes of children and adults alike for decades, the possibilities for the noon-time meal extend far beyond this old stand-by. Packing a nutritious lunch need not be boring nor does it require a degree in food science. Assembling your menu requires only a little creativity and a sense of balance.
Balance Your Plate
As with any meal, you should aim to include as many food groups as possible, focusing on fruits, vegetables, lean proteins, and whole grains. The fiber from those fruits and veggies, as well as from the whole grains will ensure that you stay full, thereby warding off the 3PM trip to the vending machine. By choosing lean proteins from meat, beans, or dairy also translates into long-term satiety. Of all the macronutrients, proteins take the most time and are most difficult for your body to digest; hence, they can help ward off hunger for hours. For more information about each of these food groups, consult the USDA's MyPyramid Guidelines.
Get Creative
Sandwiches
If you’d like to begin your lunchbox adventures slowly, you can start by staying within the confines of sliced bread. In addition to turkey and cheese or peanut butter and jelly, sandwich options abound.
- Consider trying hummus, a spread chiefly composed of chickpeas and tahini (sesame paste); it boasts a desirable balance of carbohydrates and protein (from the beans) and fat (from the tahini).
- Transform last night’s leftovers from grilled chicken into a light chicken salad sandwich using Greek yogurt instead of mayonnaise; mix in nuts and dried fruit for texture and added nutrition.
- If you’ve got sweet tooth come lunchtime, spread that beloved peanut butter on whole grain bread and top with slices of your favorite seasonal fruit, such as bananas, strawberries, or apples.
- Additional sandwich stuffers include sliced avocado, reduced-fat cheese, or even a veggie burger.
- Tired of sliced bread? Try whole grain pitas or tortillas for a change of pace.
- However you choose to fill your sandwiches, be sure to include plenty of vegetables and limit the fatty extras, such as mayonnaise and full-fat cheese.
Thinking outside the Sandwich
In addition to the bread-based lunchbox standard, consider trying a few less conventional menu ideas:
- Healthful dips served with baked chips and assorted vegetables can make mealtime more interesting and fun to eat—after all, who doesn’t like to eat with their fingers? Try a layered bean dip with salsa and guacamole; just be sure to keep an eye on the sodium content of each component.
- Soup and whole grain crackers offer another alternative that is made simple with the purchase of an insulated thermos. Select your favorite commercially prepared reduced-sodium variety, or make your own to tote to work.
Rounding it out
As mentioned above, one of the keys to packing a healthful lunch is to construct a balanced plate. To complete your meal try one of the following:
- Trail mix: use your favorite nuts, dried fruit, cereal or a handful of whole grain pretzels to get a dose of heart healthy fats and fiber.
- Yogurt: If you have a way to keep your lunch chilled until lunchtime, bring along a container of yogurt with some fruit or all-fruit preserves for a high-protein, calcium-rich sweet treat.
- Veggie dippers: grab a handful of baby carrots and a small container of your favorite salad dressing, and you’ve got yet another way to sneak in some veggies. Just be sure that the salad dressing you choose is not cream-based to avoid saturated fats. Instead, look for olive-oil based varieties.
For More Ideas
The suggestions mentioned here represent just a taste of all the lunchtime possibilities. Check out these websites for more ideas:
- Flickr Groups: Mr. Bento and Laptop Lunches
- Easy Lunchbox Recipes
- Laptop Lunches
A balanced lunch, brimming with produce.
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