Taking a healthy lunch to school or work has many benefits. A couple of direct benefits are increased productivity through improved concentration and maintaining a stable mood throughout the day. Stuff that matters. “How we spend our days is how we spend our lives”-Anne Dillard. When lunch is nutritionally balanced, it makes better choices more likely for the rest of the day. Instead of arriving home starving and desperate for food, a reasonable choice can be made.
Overeating and poor-quality food choices are usually made due to being overly hungry. If you have days like that in a row, you may be less than happy with how you feel and the results you notice in your overall health.
Additional benefits to taking lunch to school or work are saving money and more nutritious meals, depending on the chosen foods. The foods chosen are based on individual preferences and dietary needs. Making your lunch for the next day is also a great exercise to help shape important habits, such as thinking ahead and taking care of individual needs.
Deciding what to pack can be the hardest part. A healthy lunch includes foods from at least three food groups containing protein and carbohydrates. In other words, there is diversity in the type of food. Carbohydrates give you energy now (the brain and nervous system love them), and proteins give you lasting energy and building blocks your body needs. An example of a healthy lunch is a peanut butter sandwich, yogurt with trail mix, carrots, and hummus. That example included grains, protein, dairy, healthy fat, veggies, and legumes. Power-packed and quickly thrown together. Leftovers from dinner make an easy lunch as well. Find ways to include other fruits or veggies.
What not to pack: Empty-calorie foods like sugary drinks, candy, and highly flavored chips. Also, processed meats like salami, pepperoni, and bologna are high in saturated fats, sulfites, nitrites, and sodium. They just don’t have a healthy glow about them. These foods are manufactured to make us want to overeat them. They do not promote good health. When in doubt, choose whole food, real food. And remember that real food comes in cans and freezer bags, too (if it’s whole).
Finding the time to make lunch. The night before is ideal. Just after dinner, as you are putting away leftovers, and the kitchen is still a mess. When you let your kids help, they have an investment and make their own choices. They are more likely to eat their lunches. And so are you!
Many adults struggle with making healthy meals. They never learned how. You can change the future for you and your children for the better. A little forethought and dedicated time are all it takes. One lunch at a time.
Valerie Lawrence, RDN, CDCES