How to Build a Healthy Lunch Box
Whether you bring your own lunch to work or school or if you purchase it, it can be challenging to make healthy choices and create a nutrient-dense meal for yourself. Busy schedules can also get in the way, and oftentimes packing your lunch may be the last thing on your mind. Bringing healthy meals and snacks is crucial to keep you feeling energized throughout the day, and can even help prevent that 3pm slump that many of us experience.
When building a lunch box, the main thing to focus on is trying to include things from every major food group. First, and most important, try to include a lean protein source. Protein does many important things for our body, like keeping us full and satiated, building and repairing various body tissues like muscle, skin, and cartilage, and even helps to build up our immune system! It’s also important to note that the protein can be included in various forms. For example, it may be the deli turkey on your sandwich, or maybe it’s chicken breast that you meal prepped at the beginning of the week. Switching up the way you incorporate each food group into your meals can help prevent you from getting tired of the same foods, so be sure to add some variety to your diet!
Along with protein, it is also important to incorporate some fruits and veggies into your meal or snacks. One tip to make sure you are consuming an array of vitamins and minerals is to try and “eat the rainbow”. This simply means trying to incorporate fruits and veggies from various colors of the rainbow, like incorporating a green veggie into your lunch or packing blueberries for a snack. The different colors indicate different micronutrient contents. Fruits and veggies are also packed with fiber, making them great for digestive health, while also being low in overall calories.
Lastly, whole grains and healthy fats are another great addition to build your lunch box. Similar to protein, whole grains can be incorporated into your meal in many different ways. For example, you can make a sandwich using whole grain bread, or you can build a salad and mix in some quinoa. For healthy fats, this could mean bringing an avocado to add to the side of your meal, or making a salad dressing with olive oil. Again, it is helpful to switch up the way you incorporate each group into your meals to prevent boredom with your meals.
Bringing a nutrient-dense lunch to work or school can help further support your wellness journey and set your day up for success. Creating a specific time up for meal prepping can also help prepare yourself for the week ahead and ensure you have enough options to support your busy schedule! By incorporating a lean protein, a healthy fat, whole grains, and a variety of fruits and veggies into your day, you can provide your body with the nutrients it needs to thrive.