Healthy diet-friendly packed lunch ideas concentrate on eating a well-balanced diet from all food groups, including fruits, vegetables, lean proteins and whole grains. Eating nutrient-rich foods fills you up with fewer calories and can help lower your risk of developing ailments such as obesity, heart disease and diabetes. Remember to eat recommended portion sizes to maintain control over your calorie count. Try alternating your lunch ideas by using different foods to spark your interest in eating a healthy diet.
Whole Grains
Healthy diet-friendly packed lunch ideas include eating a variety of whole grain products instead of foods made with refined flours. Whole grains contain rich amounts of fiber, a beneficial weight management nutrient. Fiber-rich whole grains provide a low-calorie way to fill you up, which decreases your appetite. The fiber in whole grains takes longer to chew and digest, giving your body time to send signals to your brain that you are full, according to the Mayo Clinic. Fiber also removes waste and excess bulk from your digestive tract, keeping your tract clean while lowering your weight. Eat more whole grains by consuming sandwiches made with whole grain bread, whole grain pasta and veggie salads, or having some whole-grain crackers and low-fat cheese for a main course.
Vegetables
Vegetables should be part of any healthy diet-friendly packed lunch. Vegetables contain rich amounts of dietary fiber to help you manage your weight. Vegetables contain minimal calories and fat plus no cholesterol or sodium. Eating a variety of vegetables can supply you with rich amounts of essential nutrients, including vitamins A and C, potassium and folic acid. To obtain the best dietary results, choose fresh vegetables and cook them without added fat or sodium. Ideas for adding more vegetables to your healthy diet-friendly packed lunch include adding dark greens and sliced tomatoes to your whole-grain sandwich, enjoying a side dish of freshly cut vegetables and consuming a bowl of homemade minestrone soup.
Lean Protein
Lean protein is necessary to provide a well-rounded, nutrient-rich meal. The American Heart Association considers lean protein a heart-healthy food because of its low saturated fat and cholesterol content compared with higher-fat cuts of meat that increase your risk of cardiovascular disease. Lean protein sources include nuts and seeds; skinless poultry; fatty fish, including salmon, tuna and trout; and lean cuts of red meat. Legumes, including soybeans and soy foods, split peas, peanuts, lentils and beans provide vegetable lean protein sources. Get more lean protein into your healthy packed lunch by sprinkling some cooked beans or unsalted nuts onto your green salad, eating a whole-grain skinless chicken breast sandwich or enjoying a bowl of low-sodium bean soup.
Fruit as Dessert
Healthy diet-friendly packed lunch ideas include using fruit as dessert. A piece of fresh fruit, or a cup of fruit in its own juice, can satisfy your craving for sweets in a nutritious way. Fruits contain essential nutrients, including vitamin C, dietary fiber, potassium and folate. Fruits do not contain any cholesterol, minimal amounts of fat and sodium, and have a low calorie content. Choosing fruit for dessert instead of sugar-laden desserts such as baked goods or candy can help you lower your calorie intake. For optimal diet-friendly benefits, choose whole or cut-up fruits instead of fruit juice. Fruit juice does not contain needed dietary fiber. Enjoy a variety of whole fruits or include a fruit cup made with a variety of fresh, diced fruit.
References
- U.S. Department of Agriculture; Why Is It Important To Eat Fruit?; 2011
- U.S. Department of Agriculture; Why Is It Important To Eat Vegetables?; 2011
- U.S. Department of Agriculture; Protein Foods; 2011
- Mayo Clinic; Dietary Fiber -- Essential for a Healthy Diet; 2011
- American Heart Association; Eat More Chicken, Fish and Beans Than Red Meat; 2011
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