Lunchboxes: Not Just for Kids

We often get questions about what to pack children for lunch, but what about packing lunches for adults? Are we just an afterthought? When we don’t plan, we’re left hungry, searching for any fast food that will bring our blood sugar levels up quickly. What’s the answer? The healthiest and most affordable option is to pack a lunch from home. Make it great with these eight tips:

1. Stay organized and well stocked. Keep your fridge, freezer and pantry fully stocked with healthy fruits and vegetables, yogurts, beans, hummus or guacamole, and whole wheat products (tortillas, sandwich thins, pitas, brown rice and barley). At the beginning of each week, try a new grain such as quinoa, wheat berries or farro. Challenge yourself to incorporate this grain in your lunches for the week.

2. Pack lunch the night before. Sure, you're exhausted from your day – we get it! But if you can muster ten more minutes, you’ll be thanking yourself when lunchtime rolls around. This way you aren’t rushing and making last-minute food choices in the morning.

3. Don’t be afraid to use leftovers or to repurpose them. If you have any leftovers from dinner, use them. Either pack leftovers as is, serve what is left over on a bed of salad greens (adding in some more veggies or grains) or wrap it in a whole-wheat tortilla or pita with your favorite spreads.

4. Aim to balance your lunch. Pack a meal with a lean protein (eggs, beans, chicken or shrimp), a whole grain, vegetables and fruits, and healthy fats like avocado and olive oil. This will ensure that you stay satiated and have energy to stay focused and productive during the day. Don’t forget to pack a healthy snack such as a piece of fruit with some nuts; cut up bell peppers, baby carrots or cherry tomatoes; or a yogurt with flaxseeds and chia seeds.

5. Make your lunch colorful! Challenge yourself to eat all of the colors of the rainbow in one day to get the most phytonutrients.

6. Find tips on social media. Instagram, Pinterest and food blogs often have great ideas.

7. Pack an ice pack. Remember to pack at least one ice pack to keep food safe.

8. Use containers that help portion-size lunch components and keep it fun. Great brands include Bentgo, EasyLunchBoxes, Yumbox and Fit & Fresh.

Bottom Line: Stick to your budget and health goals by packing your lunch at home. With a little planning, you can have a delicious and nutritious lunch that will keep you energized throughout the afternoon.

Visit Wellness Workdays for more information about our worksite wellness programs.

Build a Healthy Lunchbox

It’s every parents' struggle: how do you pack a lunch box with foods that are healthy yet still appealing to your kids? With a few simple tips, you can win the lunch struggle and make school lunch a happy and healthy part of your child’s day.

• Include your child in preparing their lunch. Give them the opportunity to choose which healthy options they would prefer. They will be more likely to eat all of their lunch instead of throwing it away if they have a choice in their meal selections.
• Add a fun treat to their lunch. Healthy options include fruit cut into fun shapes or a homemade trail mix.
• Add color and variety to their lunch. No one wants to eat the same foods every day. Add small portions of colorful fruits and veggies and make sure to mix it up and choose a different fruit and/or veggie each day.
• Don’t overwhelm your child. A typical school lunch only lasts 20 minutes. Pack them enough food so they can realistically eat during the time period and do not throw their lunch away. Focus on filling their lunch box with foods that are quick and easy to eat.

Bottom Line: A nutritious lunch is important to help your child focus and get through their school day. Finding a happy balance between a lunch that is nutritious and delicious is a win/win for both you and your child! Looking for some lunch box inspiration? Check out these recipes. 

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Visit Wellness Workdays for more information about our worksite wellness programs.