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Community Garden

A Healthy Lunchbox

Content by: NCES, Inc.

It’s important to have regular food intake throughout the day. A healthy lunch provides an opportunity to get some of the key nutrients you need...Read More!

A Healthy Lunchbox





An easy way to plan lunch is to have something from each food group. People love variation and surprise. Instead of using the same white bread everyday, try using various kinds of bread like whole wheat, multi-grain, omega-3 or fax bread. Another good way to change things up is to use bagels, dinner rolls or tortillas to make a great sandwich. If possible choose whole grains. This will assure that you are getting a rich source of vitamins, fiber and antioxidants in your sandwich.

Try creating a healthy lunch using leftover meat from the night before, instead of using processed luncheon meats. For example. Try chopping up leftover chicken to make a chicken salad sandwich. You can make practically any kind of sandwich with leftover meat dishes. A steak sandwich, spicy chicken sandwich or a grilled fish sandwich can be tasty.

Non-Sandwich Choices? If you are tired of making a sandwich, pack a thermos of hot tomato soup with parmesan-flavored goldfish crackers or broccoli cheddar soup with a slice of focaccia bread. Soups can be a healthy and flavorful alternative to sandwiches.

Pasta, such as spiral noodles with spinach, tomato and feta cheese or angel hair pasta with tomato, zucchini and parmesan cheese, can be another healthy option at lunchtime. Be aware of your serving size with pasta, because it is easy to over-estimate.

Don’t forget to add fruits and vegetables to your lunches. Lunch is a good time to get a healthy serving of fruits and vegetables in your diet. If you don’t like just fruits and veggies try making a dipping sauce for them like hummus for your veggies or a low-fat yogurt dip for your fruit.

It is important to remember, a healthy lunch can provide many nutrients that your body needs. Lunch is just as important as eating breakfast and dinner. A little pre-planning can make a big difference and help assure you will get all the nutrients in your lunch for a healthy diet.

Quick Tips!
Change things up a bit. Don’t eat the same thing every day. Who says you can’t have oatmeal or cold cereal for lunch? A healthy lunch can provide many nutrients that you might miss out on, if you were to eat the same thing over and over.

Next Steps:
1. Make a list of each food group and the foods you enjoy in each category.
2. Think about ways of combining these foods in a tasty way.
3. Market sure your plan variety in your lunches.

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