It's back to school time, and we provided you with some tips to create a healthy, quick, diverse, and convenient lunch for school or work.
Let's start with healthy beverages, which play a vital role in everyone's diet. Try to avoid sodas and all high sugary drinks. Instead, drink water, tea, smoothies or mix some 100% juice with water to satisfy your thirst. Make sure to drink at least 64 oz of liquids each day.
Keep it Simple
Whether it's you or your little one heading back to school, a sandwich is a perfect meal for lunch. Something as simple as two slices of bread leaves room for an indefinite amount of various creations. And when done the right way, it makes for a satisfying, healthy, and nutrient-rich option.
First of all, try using whole wheat bread instead of white bread. It's healthier, providing your body with more fiber and other vitamins and minerals. Don’t be shy to try different types of whole wheat bread.
There is, for example, rye bread, sunflower seed bread, and pumpernickel bread. To ensure that you are buying whole wheat bread, check the package label.
Look for the 100% whole grain stamp from the Whole Grains Council or for words like “100% whole wheat”. Also, make sure the first ingredient contains the word "whole," such as “whole wheat” or “whole oats.”
Prepare the Night Before
Here are some preparation tips for a healthy sandwich: Sandwich fillings can be versatile, such as slices of meat, vegetables, cheese, or spreads. Prepare the filling the evening before and make the sandwich the next morning.
Therefore, you can save time the following day to get your sandwiches done, and they won't get too soggy. Use lettuce for the filling, which prevents the sandwich from becoming soggy and gives it a crunch.
Be creative with your spreads and explore your and your child’s favorites! Here are some suggestions from our nutritionists. You can add lean sausage, cheese, cream cheese, chopped nuts, vegetables like cucumber, tomato, lettuce, kale, and even fruits like apples and pears.
Try a peanut butter-banana or almond butter-raspberry sandwich. Using mashed fruit instead of jelly provides your loved ones with more fiber, nutrients, and less of the artificial and more of the natural sugars.
This leads us to another essential part of school lunch: Fruits and vegetables. Bell peppers, carrots, and cucumber slices are easy to make and very convenient to eat. If you want, you can also make a Greek yogurt dip, by adding herbs, salt, and pepper
Additionally, veggies are light, filling, have fewer calories, and contain less sugar compared to fruits. The darker the vegetables are the more nutrients they consist of, so try choosing dark leafy greens for example.
Nevertheless, fruits are essential in your families lunch. Therefore, along with veggies, pack fruit slices, some berries or oranges in your child's lunch and don't forget to take some with you.
There are other great alternatives to the usual school lunches. You can create a sandwich on a stick, by putting sandwich fixings on a skewer. Some easily made options are cheese-grape and tomato-mozzarella sticks.
Moreover, you can make healthy cereal bars ahead of time, which can be stored for a while and are also very convenient to eat. Another yummy alternative is pita bread filled with fresh foods like shredded carrots, feta, and yogurt. If you prefer sweet meals, you can also prepare yogurt parfaits with Greek yogurt, fruits, and nuts.
Try these tips to help you prepare a healthy, quick, and diverse lunch. There are so many easy ways to do it, be creative, and have fun with it! Remember, if you cannot find the time to pack a healthy lunch, you can mix up a nutritious shake like Almased for lunch.