Making the decision to send a packed lunch with your kids to school, or bring for yourself to work, is an opportunity to fit some quality nutrition into your day. Packing a lunch means that you are in control of the food and are not at the mercy of a cafeteria or fast-food restaurant. You have many choices when packing a lunch, so it should be possible to find healthy options that appeal to both children and adults.
Step 1
Make sandwiches with whole-grain bread instead of white. Whole grains contain fiber and don't affect your blood sugar the same way white bread does. You can also choose a whole-grain pita or wrap as an alternative to bread.
Step 2
Eat lower fat lunch meats like turkey or chicken, and if possible, buy lunch meats that are nitrate-free. Add extra vegetables like tomatoes, lettuce and onions to sandwiches and wraps for more fiber and vitamins. Use condiments lower in fat like mustard or light mayonnaise to cut calories.
Step 3
Pack leftovers from last night's healthy dinner for lunch. This could include salads, soup, chili, rice and beans, or roast chicken and vegetables.
Step 4
Pack healthy snacks to eat on breaks, or at recess, if the lunch is for your child. Include at least one piece of fruit per day, and choose yogurt, cheese, baked crackers or chips, or homemade trail mix for other snacks. Trail mix can include granola, almonds, dried fruit, sunflower seeds and other nuts. Children in nut-free schools won't be able to bring trail mix.
Step 5
Avoid packing obvious junk foods such as soda, candy, doughnuts or chocolate.
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