It's in the (Lunch) Bag
Healthy Meals and Sides for Lunch
Many times in our busy lives, we are in a rush and tend to run out the door without giving much thought about what we or our children will be eating for lunch that day. When that time of the day comes, it may be easier to go out and "grab something quick" (or head to the cafeteria) instead of really taking notice to what we are eating. Our best intentions for ourselves and our children is that we/they will make healthy choices during lunchtime.
While there are many healthy foods to choose from at the school cafeteria or restaurants, there are also many "not so healthy alternatives." With just a little planning, there are healthy and quick items that you can prepare at home and send your family to school with or you can even bring to work. Many of these items can be made ahead of time, like on the weekends when we have a little more time to prepare. Portion them out in the fridge for the week and it turns them into healthy "grab and go" items.
Main Items:
- Make up some chicken or tuna salad and spread it into a whole wheat hot dog bun. Top with chopped tomatoes and cucumber (provides healthy fats and antioxidants)
- Slice up a variety of veggies that you like and stuff into pita pockets with some hummus spread inside (provides a little protein from the hummus and antioxidants from the veggies depending on which kind you use).
- Wild rice, chicken chunks and some roasted vegetables rolled up in tortilla with a little salsa on the side for dipping.
- Stuff a cored out tomato with chicken or tuna salad.
- BBQ chicken sandwich (use some leftover BBQ chicken you cooked on the grill) – bread of choice (whole wheat, pita, sourdough, hamburger bun, even a tortilla would work) – add some chopped scallions for an extra kick.
Sides:
- Make mini vegetable or fruit kabobs – have lite ranch dressing or caramel dipping sauce on the side (provides vitamins and minerals).
- Cottage cheese with pineapple/peaches – or whatever the in-season fruit is (cottage cheese is a good source of protein - you also get vitamin C from the fruit)
- Make a cold pasta salad using whole wheat or spinach pasta (add any ingredients you like in pasta salad).
- A cold bean salad works wonders – this is also a great source of fiber!
- Fresh spinach with strawberries and walnuts/almonds – add a little vinaigrette to finish it off and to add some healthy fats to your diet.
Try New Foods
Plan a “taste testing” party with your family over the weekend. Prepare a handful of new and easy recipes. Let your kids help making the meals – not only will they have fun and maybe uncover a hidden talent, but they will have a tendency to eat what they make. This method can work well for those picky eaters. The key point : Have fun!
If you have access to the internet, try The Food Network for easy to make recipes of all kinds.
The Lunchbag
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