With travelling and relaxed holiday schedules, it’s easy to slip into poor eating habits during the summer. Back to school is the perfect time to pack some nutrition back into the lunchbox. And hey, it will work well for your brown bag, too!
#1: Whole grains. Not only do whole grains offer a fibre-rich option, they will help stabilize blood sugar levels, helping minimize those mid-afternoon energy lows. Look for whole grains when choosing breads, crackers, pretzels and even pastas.
#2: Fruit. Packed with fibre and naturally occurring sugar, Health Canada currently recommends kids get between 4-8 servings of fruits and veggies every day, and adults between 7-10 servings daily. Fruits such as strawberries, blueberries and raspberries are a great choice as they are rich in brain boosting antioxidants.
#3: Veggies. Vitamin rich, experts say the more colourful, the better. So reach for the dark and vibrant varieties. A bonus: veggies will also help promote regularity.
#4: Protein power. Lean meats are not the only good source of protein. Look for protein in foods like nuts, seeds, oatmeal, eggs and beans. Group protein-rich choices with fibre-containing foods to help you feel fuller, longer.
#5: Healthy beverages. Opt for water or low-fat milk. Try adding lemon or lime or fruit slices to water or seltzer to avoid packing on the calories. Many sodas and even juices labeled as “no sugar added” can contain high amounts of sugar and calories per serving.
#6: Guilt-free desserts. Dark chocolate is a great source of antioxidants and can help improve focus. Fruit is always a good option and can be chilled, grilled or served topped with and cinnamon and protein-rich Greek yogurt.
#7: Smoothies. Blend up and freeze ice-cube sized portions made with low-fat diary and a favourite fruit or vegetable. Then, just pop the ice cubes into a travel jug to help them stay cool into lunchtime.
#8: Cereal as a snack. Pack a portion-sized baggie for a quick, crunchy energizer. Choose varieties that are low in fat, high in fibre and optimally made from whole grains.
#9: Go nutty. Varieties like ground flax seeds and walnuts are not only a rich source of protein, but can help promote mental clarity. Plus, a little crunch in your meal can actually help satisfy your cravings better. Just be wary of any allergy policies in place at some schools and in certain workplaces.
Don’t forget: hand sanitizer! Every great meal should be enjoyed with clean hands, especially with classes back in session. Handwashing is actually the best way to protect yourself from illness. So share the love, not the germs.
