Grab-n-Go Lunch
Whether you’re off to work, school, or a day trip, packing a healthy lunch doesn’t have to be difficult or time consuming. While it can be tempting to turn to time-saving convenience foods, these often highly processed items may not be the best choice.
Pack in Nutrition.
In addition to supporting better overall health, a healthy dietary pattern is associated with better academic achievement in school and job performance at work. A lunch filled with vegetables, fruits, legumes, nuts, seeds, whole grains, fish, and unsweetened yogurt is the best way to go. These foods will help meet your energy, fiber, fat, vitamin, and mineral needs.
The best approach to a wholesome lunch on-the-go is to pack it yourself. Stock a variety of reusable storage containers to fit larger main dish items like salads, grain bowls, or a sandwich, as well as smaller containers for cut vegetables, fruit, nuts, or dip. A bento-style lunchbox has builtin fillable food compartments, which makes for an easy way to pack your lunch. It’s a good idea to have a set or two of utensils—fork, spoon, knife—and a stash of napkins (or a reusable cloth napkin) handy. Don’t forget to hydrate! Make it easy to sip throughout the day by carrying a refillable water bottle.
Cook Ahead.
Preparing meals ahead of time is a great, timesaving strategy. Make more dinner than you or your family will eat in one meal, then pack leftovers in portionsized containers to take for lunch tomorrow, or label and freeze for next week, or even next month. Simply move a container to the refrigerator the night before to begin thawing.
Batch cooking on the weekend is also a great option for make-ahead lunches. Dishes like casseroles, pasta dishes, soups, chilis, and stir-fries are ideal because recipes can be easily doubled, divided, and stored.
If you don’t want to eat the same meal two days in a row or won’t have access to a way to reheat dinner foods, there are plenty of ways to add variety. Mix veggies, protein, and grain from your dinner plate and dress with vinaigrette for a tasty grain salad or put them over salad greens and pack the vinaigrette on the side.
Stock Staples.
For quick lunch options that don’t involve cooking ahead, keep healthy grab-and-go favorites on hand. Stock up on fruit (but not more than you can eat, to prevent waste). Hard boil some eggs and pre-cut a variety of veggies. Slice hard cheese or purchase cheese sticks. Divide trail mix, nuts, granola, and whole grain crackers into smaller food storage containers or reusable storage bags so they can go directly and effortlessly from pantry to lunchbox. Portion out bean dips, nut butter, and plain yogurt, as well. Many of these items can be purchased prepackaged in individual servings. These don’t save on money, but they do save on time. Just be sure to read package ingredients to avoid or limit unwanted ingredients like added sugar and salt.
Aim for a meal that is half vegetables and fruits, one quarter whole grain, and one quarter protein.
To keep your food safe from bacteria, refrigerate your lunch so it doesn’t get above 40 degrees for more than two hours.
With these ideas and guidelines in mind, a healthy grab-and-go lunch can be a breeze!
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