With the new school year right around the corner, it’s a good time to start thinking about healthy packed-lunch ideas. Whether you have a student taking a lunch to school or you’re an adult who packs your lunch for work, nutritious lunches are essential for both children and adults.
Eating a balanced lunch improves energy levels and the ability to focus while supporting healthy growth and development. It also encourages healthy eating habits beyond the cafeteria.
When packing, start with the basics: include a source of lean protein, such as grilled chicken, beans or hard-boiled eggs. Add a whole grain, such as whole-wheat bread or brown rice, and pack plenty of fruits and vegetables.
Healthy snacks, such as low-sugar yogurt, hummus with veggie sticks or a handful of nuts, can be a pick-me-up between meals. Water is the best beverage choices to stay hydrated, so consider a reusable water bottle to use throughout the day.
Equally important is keeping food at the right temperature in order to avoid the risk of foodborne illness. Perishable items, such as dairy, meats and cut fruits or veggies, should be kept cold until lunchtime. If a refrigerator isn’t available, use an insulated cooler bag with frozen ice packs. Pack lunches the night before and store them in the fridge in order to keep everything colder for longer the next day.
For hot foods, such as soups or leftovers, use an insulated thermos in order to maintain safe temperatures until lunchtime. Don’t forget to wash your hands before eating, or pack hand wipes and sanitizer if soap and water aren’t accessible.
Consider involving your children in packing their own lunches. They’re more likely to eat what’s in their lunchbox if they made it or picked it out, and it’s a good opportunity to practice being independent and responsible.
With a combination of smart nutrition and food safety practices, you can ensure every packed lunch is healthy, satisfying and safe for kids and adults alike.
Check out the Spend Smart Eat Smart website for healthy, budget friendly meal ideas:.
Natalie Peters is the community health educator in the Dallas County Public Health Department.
