Eating lunch out everyday can put a dent in your wallet and pad your waistline. Even if you try to make healthy choices at fast food or quick service restaurants, you are probably still eating more saturated fat, added sugars and sodium than you should. Pack a healthy lunch in your lunch box to keep calories in check and provide better nutrition to fuel your afternoon.
Features
Healthy lunches feature a serving of lean protein with a healthy carbohydrate, such as whole-grain bread, brown rice or whole wheat crackers. A fruit or vegetable, a serving of dairy and a small amount of unsaturated fat make lunch a well-rounded meal. With a little creativity, you can include all of these foods in your lunch box.
Lunch Box Basics
Lunch boxes have evolved since you last carried a metal box brandishing your favorite super hero. Choose a lunch box large enough to accommodate plastic containers or a thermos for hot foods. Lunch containers made with temperature controlling materials can help keep hot foods hot and cold foods cold. A small cooler may work for a lunch box if you do not have access to a refrigerator for storage. Your lunch container should be easy to clean, to keep from growing unhealthy mold and bacteria.
Considerations
Certain healthy foods do not travel well in a lunchbox. Sandwiches topped with lettuce leaves and tomato can grow soggy. Guacamole, made from avocados, may turn from bright green to an unappetizing brown. Although water-packed tuna is a lean source of protein, it may give your box an odor. When packing your lunch, always consider how good your lunch will look at taste after sitting for a few hours.
Meal Ideas
Make hearty homemade lentil soup on Sunday and store in small containers to bring during the week. If you do not have access to a microwave, heat the soup at home and put it in a thermos. Along with the soup, have a whole-wheat wrap made with deli turkey, low-fat Swiss cheese, shredded carrot and spinach leaves. The lentils, wrap and vegetables provide fiber, the turkey provides protein and the Swiss cheese contains some calcium. If you do not have a lot of time to pack lunch in the morning, put a single-serving container of hummus in your box with a low-fat string cheese, a serving of baby carrots, a hard-boiled egg and several whole-grain crackers. The hummus and the eggs are a source of protein, while the string cheese contains calcium, the baby carrots beta-carotene and the crackers fiber and essential B vitamins. Include grapes or an apple for dessert for a serving of fruit. A cold pasta salad can be a tasty, healthy alternative to plain green salads. Mix together whole-wheat pasta, fresh mandarin orange segments, chopped chicken breast and steamed broccoli crowns. Toss with a dressing made from rice wine vinegar, orange juice, minced ginger and canola oil. Include a nonfat yogurt for a healthy dessert and serving of calcium.
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