Packing a lunch can be harder than it sounds. Most people want something that is easy, healthy, and fulfilling that will give them energy for the day.
Here are some steps to take to pack a lunch based on MyPlate. You might find it is easiest to go through these steps once for the whole week or nightly. they can be used for yourself, another adult, or a child. Consider what types of food sound good. The importance of enjoying food can be underestimated. In order to get nourishment from food, we need to eat it…and enjoying food makes us more likely to eat it! Considering what sounds satisfying to you will help with the next steps.
Choose a lean protein. Ex: chicken breast, sliced turkey, taco meat with lean ground beef, fish, beans/legumes, etc.
Choose a whole grain. MyPlate recommendations are to make “half your grains whole” (or more). Ex: brown rice, whole wheat bread (for a sandwich) or roll (as a side), whole grain tortilla, quinoa, whole grain crackers, etc.
Add vegetables and/or fruits. MyPlate recommends half your plate be vegetables and fruits, so don’t shy away from adding more. Fiber in fruits and vegetables help keep you full. If you have leftovers, they can be a great afternoon snack. Ex: steamed broccoli and carrots, roasted cauliflower and sweet potato, raw celery, chopped vegetable salad, tomato soup, whole apple or banana, sliced peaches, grapes, a small 100% fruit juice, etc.
Add dairy. Protein and fat in dairy help keep you full while contributing vitamins and minerals. Ex: sprinkle your meal with cheese, pack a yogurt cup, drink a milk, etc.
Add an exciting flavor booster. Adding a sauce or dressing (such as vinaigrette) can help pull a meal together. Packing a couple pieces of dark chocolate can also the meal more enticing. Bottom line, this is the step to make sure your lunch is enjoyable.
Ask yourself these questions when you are finished and make adjustments if any of the answers are “no”. Will this be enough food to keep me full? Will these foods contribute positively to my energy level? Do I have proper storage and reheating methods for these foods? Does this lunch seem like something I want to eat? Enjoy your lunch with confidence in what you packed!
And don’t forget to bring your water!
-Anna Barr, SDSU Dietetic Intern
