If you want to eat healthier at lunchtime, packing your own lunch can go a long way to helping you achieve that goal — if you do it right, that is.
“Eating at regular intervals helps you maintain consistent energy levels throughout the day,” says Erica Fleming, a registered dietitian with BlueCross BlueShield of Tennessee. “The right food choices at lunch can help you avoid the afternoon slump and reduce the chances that you’ll overeat at dinnertime.”
Here are the key steps to make packing a healthy lunch for yourself or your child a breeze:
1. Plan your menu
Erica Fleming: Ideally, you should plan your menu for the week in advance. Make a list, then hit the grocery store to shop for whatever you need.
Deliberate planning also helps you avoid the temptation of going out to eat or picking up fast food.
2. Focus on good ingredients
Erica Fleming: Lunch is a great time to make headway to meeting the daily recommendations of four vegetables and two to three servings of fruit.
If you’re stuck for ideas, go by a formula, such as the categories outlined on Harvard’s Kids Healthy Eating Plate:
- 1 fresh fruit
- 2 vegetables
- 1 healthy protein
- 1 whole grain
- Dairy (optional)
Try to limit foods that have a lot of salt, sugar or unhealthy fat. Some of those foods can give you a quick burst of energy, but you’ll feel your energy sag later in the day.
Another tip for avoiding the afternoon slump: Pack a healthy snack in your lunchbox to fill that gap.
3. Bring variety into your lunch planning
Erica Fleming: If you want to eat the same healthy lunch every day, that’s fine. But you’ll get a wider blend of nutrients if you vary your selection. Plus, it can be fun, and you may find yourself enjoying your lunch more.
Consider picking a theme. For example, go with a taco theme and incorporate healthy options like beans and brown rice or a whole-wheat tortilla with grilled chicken, veggies, and salsa.
You could also change the routine of what you typically eat. If you normally pack a sandwich, make a wrap instead. Or challenge yourself to eat a different fruit or vegetable every day. Fruits and veggies can add color to your lunch, which might boost your mood, in addition to providing fuel for your body and brain.
4. Pack everything the night before
Erica Fleming: Nothing is worse than having to scramble when you’re in a hurry to get out the door. Get everything together the evening before.
Make your sandwich and gather fruits, veggies and other items, so they’ll be ready to go. If you’re planning to take dinner leftovers in your lunch, pack them in individually sized containers when you’re putting away food.
5. Gather the right supplies
Erica Fleming: Buy reusable containers or bags for your food. Another fun option is a bento box, with divided sections.
You also need to consider where you’ll store your lunch during the day. If you don’t have access to a refrigerator, you may need these items to keep your lunch cool:
Insulated bag
- Ice packs or cool packs
- Frozen juice box to act as a cold pack
You can also use a thermos to keep soup or stew hot, or to keep yogurt, fruit salad, or other foods cold.
By the way, it’s fine to add dessert to a healthy lunch.
“The key is to practice moderation,” Erica says. “Choose treats that are individually packaged or snack-sized so you don’t overdo it.”
More from Erica Fleming on WellTuned
Get more information about specific health terms, topics and conditions to better manage your health on bcbst.com. BlueCross BlueShield of Tennessee members can access wellness-related discounts on fitness products, gym memberships, healthy eating and more through Blue365®. BCBST members can also find tools and resources to help improve health and well-being by logging into BlueAccess and going to the Managing Your Health tab.