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Packing a healthy lunch

One challenge we face today is making healthy choices for our meals, and lunch is definitely included in that. As busy individuals, we are faced with challenges to make good choices with shortened lunch times and fewer opportunities to eat at home during lunch breaks.

Quick and easy meals do not have to come from a drive-through window; packing a healthy lunch can be as easy as 1-2-3! What makes up a healthy lunch? You want to make sure it has balance and variety. Using the MyPlate way can make balancing your lunch easy. Make sure to include carbohydrates paired with lean protein for a filling and nutritious lunch to get through the afternoon. Try to include as many food groups (fruits, vegetables, starches, protein and dairy) as you can.

Sandwiches or wraps are an easy way to start a healthy meal. Try using more whole-grain options and add lean protein like canned tuna or salmon, eggs or lean meats. Looking for more ways to add veggies? Top your sandwich with different vegetables like sliced cucumber, bell peppers and mixed greens.

Maybe sandwiches are not your favorite lunch time option. Simply making a little bit extra for dinner the night before can serve as a great lunch the next day by repurposing some or all of the ingredients. If you had grilled chicken, you can easily make it into a chicken salad by adding plain Greek yogurt, sliced grapes and celery. Leftover steak works great to add to mixed greens for a quick and healthy salad. Fruits and vegetables are easy side options to add on to any leftovers. Add a small dinner roll or container of yogurt and you have a quick, tasty and balanced meal.

It’s easy to run out of ideas and fall back into the restaurant rut. Try to purchase produce more often to keep it from spoiling and to keep your taste buds excited. Different grain choices, like leftover quinoa or rice, or adding different toppings to sandwiches and salads can keep food boredom at bay.

Looking for more ideas? Try one of the combinations below!

Turkey Hummus Pinwheel

Whole wheat tortilla with hummus, turkey (natural) deli meat, cheese, and lettuce + sugar snap peas + Bolthouse Farms ranch dressing + apple 

Pizza Lunchbox

Whole wheat pita with tomato sauce, mozzarella cheese, ham, mushrooms, and bell pepper + carrots + hummus + applesauce 

Easy Lunch Stackers

Whole wheat crackers with ham and cheese + cucumbers + banana + mini peppers + Bolthouse Farms ranch dressing

The information is not intended as medical advice. Please consult a medical professional for individual advice.

Rachelle Deutz is a registered dietitian at Hy-Vee in Marshall.

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