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HEALTHY
Back in the Office? A Guide to Packing a Healthy Lunch
After a year of being home, many are now finding themselves heading back into the office or the classroom. With this transition to working in a different set, it is inevitable that mealtimes will look different ampere well. While our homes can provide constant access to food whenever we are hungry, that might not be the event at the workplace. With this change you might need to learn ( or re-learn ) how to pack healthy lunches to bring with you. Follow along for tips to pack a hearty mid-day meal !
Suggested Sub-heading: Tips for Packing a Healthy Lunch
1. Include a variety of food groups.
To ensure that your meal is alimentary and comforting, you will want to make certain that it contains multiple food groups. This will help you get the proper balance of carbohydrates, adipose tissue, and protein that you need. Use the chart below for ideas for each food group. If there are food groups that are left out of your meal, you can always pack them as snacks !Protein/DairyStarchesFruitsVegetablesHealthy FatsMeat, poultry, eggs, fish, beans, legumes, soy, milk, yogurt, and cheeseWhole grain bread, wraps, and pasta, brown rice, beans, legumes, potatoes, corn, and whole grain crackersApples, grapes, bananas, berries, peaches, pears, melons, oranges, dried fruit (i.e. raisins), etc.Colorful peppers, broccoli, leafy greens, eggplant, asparagus, cabbage, carrots, etc.Nuts, seeds, nut/seed butters, avocados, hummus, olive oil and vegetable oils
2. Include a variety of colors.
Plants contain different pigments, or phytonutrients, that give them their color. Phytonutrients act as antioxidants in our bodies, which help to prevent chronic disease ! Try to pack a lunch with a diverseness of colors, or as dietitians like to say, “ Eat the Rainbow ! ” .
3. Include a variety of textures.
Textures can well enhance the know of a meal and make it much more satisfy ! Examples of adding texture include putting dried fruit or nuts in a salad, adding raw veggies to a sandwich, or throwing some berries in greek yogurt .
4. Have the right tools.
Packing a lunch is much easier with the proper storage. Consider investing in items such as microwave-safe containers, a lunch bag big enough for your meal/snacks, a cool or ice packs, or a thermos .
5. Plan ahead.
If possible, make multiple meals ahead of time and store in the refrigerator. If this is not an choice, think about ways you can include the same ingredients in multiple lunches to make grocery shop easier, such as using delicatessen kernel on both sandwiches and salads. Make sure to prep your grocery lists ahead of prison term to make it a stress-free experience.
6. Rely on leftovers.
If time is limited, think about ways to cook bigger potions at dinners then that you can bring leftovers to lunch. This can help to save some time in the kitchen while besides ensuring that you always have a balance meal prepared. Check our Avance Nutrition ’ s FREE recipe books for some comfortable weeknight meal ideas .
7. Keep it simple.
Keep some easy protein options on hired hand such as frozen, pre-cooked chicken, vegetable burgers, or canned beans ( be certain to drain and rinse ). You can besides save meter by getting pre-chopped fruits and vegetables .
8. Choose foods you enjoy!
This is a VERY significant depart of building a healthy lunch. Try to find ways to make a lunch that you can look forth to. If we make a lunch that we think is boring, we will be a lot more likely to skip or go out to eat rather ! Condiments can be an slowly accession to a meal to help keep it concern, such as dips, sauces, and dressings .
9. Pack snacks.
Remember that because the average workday is 8-9 hours, it is probable that you will need to eat more than once during this time. Eating every 3-4 hours can help maintain energy levels and productiveness. Keep some snacks at work or in your car to make things easier. Snack idea include veggies and hummus, apple and insignificant butter, popcorn, or greek yogurt with berries.
Although packing a lunch for work or school might take a little planning, it does not need to be complicated ! For more tips and ideas on meal design, grocery shop, and all things healthy corrode, make an appointment with an Avance Care Registered Dietitian. You can schedule on-line at avancenutrition.com or call (919) 237-1337, option 4 to schedule your appointment today. Learn more about Avance Care ’ mho nutrition team and book on-line today ! Bonnie is a read dietician at the Durham location. In her free meter, she enjoys exploring her home of Raleigh, NC and playing with her puppy, Nola, or kitty, Wolfgang. She enjoys most sports and can often be found cheering on her NC State Wolfpack, Carolina Panthers, and Carolina Hurricanes .