TIPS ON CREATING A HEALTHY LUNCH BOX TRANSFORM LAST NIGHT’S DINNER INTO A GREAT LUNCH Happy are those who cook because leftovers are the easiest solution for a quick lunch. To ensure you have enough food leftover, do not hesitate to double recipes when cooking pasta, rice and vegetables. You can also prepare containers of extra fruit, vegetables and salad over the weekend. Freezing leftovers are also a good alternative to buying frozen or prepared meals at the grocery store. If there is usually more than 4 hours between your meals, add healthy snacks that are rich in carbohydrates and protein to keep you feeling full. These types of snacks will help you stay energized on busy days.
EXAMPLES OF ENERGIZING SNACKS • Granola bars with at least 4g of fibre • Unsalted nuts with vegetables • Low-fat Greek yogurt with fruit that travels well: apples, oranges, bananas, plums, pears, grapes and applesauce. • Crudités with low-fat tzatziki • Low-fat cheese and whole grain crackers PREPARE LUNCHES AT NIGHT, RIGHT AFTER DINNER It is best to prepare your lunch the night before to avoid being tempted by quick fixes in the morning when you’re pressed for time. TIPS FOR PLANNING AHEAD • Take the time to prepare fruits and vegetables for the week in advance. • Season and cook larger quantities of meat which can be used for several lunches. • Cook rice, pasta or quinoa in large quantities. • When there are leftovers from dinner, use containers to create individual portions for lunch. • Take the time to make homemade cookies and muffins and freeze any extra that can be eaten at a later date. MAKE YOUR LUNCH NUTRITIOUS AND WELL-BALANCED Make sure your lunches are nutritious and contain the four food groups. Here is what your lunch box should contain: FRUITS AND VEGETABLES • 1 - 2 servings of vegetables and 2 servings of fruit (fresh, frozen or canned) the size of your fist. • The more colourful your choices, the better. • Opt for whole vegetables and fruits which will keep you fuller for longer, rather than juices. BREAD AND CEREALS • A portion equivalent to one or two fists. A slice of bread equals one serving. • Vary your whole grain breads (bagels, flat bread , English muffins, ciabatta) • Choose whole wheat or multigrain when cooking pasta, brown rice, couscous, barley, millet, bulgur and quinoa. MILK AND ALTERNATIVES • A serving of milk (or soy milk) is equivalent to approximately 250 ml. • For yogurt, one serving equals two small individual containers of 100g, preferably plain yogurt to which you can add fruits.
MEAT AND ALTERNATIVES • A serving of poultry, fish or meat is the size and the thickness of a deck of cards. • For meat replacements, a portion is equal to two eggs or 150g of tofu. • A serving of nuts or seeds should only fill the palm of your hand. • 2 tablespoons of peanut butter or nut spread is also equivalent to one portion. SOME BASICS TO KEEP ON HAND • Tupperware that is microwave-safe • An insulated Thermos if you or your child does not have access to a microwave during the day • An ice pack to keep juices, salads and sandwiches fresh. You can also freeze a bottle of water and add it to the lunch box to keep food cold. • Small tupperware for yogurt, fruit sauces, etc. • Reusable bottles for liquids (good for juice, water, milk). • Napkins • A hard-shell lunchbox that is well-insulated and large enough to hold a thermos and easy to clean. It is important to clean the lunchbox daily with warm water and soap. To eliminate odours, add baking soda to the water. • Choose foods that are rich in protein and fibre, and limit the purchase of products containing a lot of fat and sodium.
Contact Anne-Julie Charron ( ajcharron@clubmansfield.ca ) for more information. www.clubmansfield.ca
Sources passeportsante.net and eatrightontario.ca