As workplaces open up, it’s time to start thinking about bringing food for the day. Packing meals takes time, and choosing healthy options that taste good may require planning ahead. There are many benefits to bringing food from home instead of eating out or buying a meal at work. Eating less processed foods means less salt, sugar and saturated fats. Bringing food from home tends to be much less expensive, and if you’re not using takeout, it also means less waste. Packing your own food also means you can bring whatever you like! Here are some tips to make packing healthy meals easier:
- Plan balanced meals: make sure to include all the food groups, including protein, healthy fats, fruits and vegetables. For example, if you’re packing a turkey sandwich, think about adding some avocado, tomato and lettuce, and consider making the sandwich on whole grain bread. Salads are a healthy choice, but vegetables alone probably won’t fill you up. If you’re packing a salad, add some beans, lentils, an egg, or shredded chicken for protein. Adding a healthy fat like an olive oil dressing or a handful of nuts or seeds will help balance the meal as well.
- Protein ideas: chicken or tuna salad, lean sandwich meat like turkey, any type of bean, a hard-boiled egg, yogurt, low fat cheeses
- Fat ideas: mixed nuts, avocado, hummus with pretzels or vegetables, low fat dairy, a hard-boiled egg
- Carb ideas: whole wheat bread, a bagel, pasta, rice or quinoa, granola, and of course, fruit!
- Choose finger foods: easy-to-eat foods like nuts, whole fruits, hard boiled eggs, carrots and hummus take little to no preparation and are easy to eat in a hurry. Finger foods are kid friendly too!
- Use leftovers: Cooking a few extra servings for dinner makes lunch for the next few days easy. Portion out the extra servings in sealed containers, add some veggies and fruit, and you’re set!
- Mix it up: If you get bored eating the same sandwich every day, simple swaps like a pita or tortilla in place of bread are easy and help keep lunches interesting. Other simple ideas include yogurt with fruit and dry cereal or a pasta salad with beans and rainbow peppers. In the colder months, try bringing soup or chili with cheese and whole grain crackers.
- Don’t forget to hydrate: when choosing a drink with lunch and snacks, avoid sugar sweetened beverages like soda, specialty coffee drinks, or juice drinks. Options like water, tea, or non- or low-fat milk will allow you to enjoy your food without filling up on sugar.
The more consistent your meals are during the day, the less likely you will be to overindulge or feel ravenous at night. Meals balanced with healthy fats, proteins, and carbohydrate will fuel your body so you can think and be productive. Eating and drinking healthily can help you power through the day!
For recipes and healthy tips, check out My Plate Kitchen