Whether for school or work, make a nourishing midday meal with this advice from the Friedman School of Nutrition Science and Policy
Packing lunch at home is a great way to ensure you're eating nutrient-rich foods on the go. Photo: Shutterstock
This article originally appeared in the Tufts Health & Nutrition Letter, published each month by the Friedman School of Nutrition Science and Policy. For more expert guidance on healthy cooking, eating, and living, subscribe here.
As kids everywhere get ready to head back to school, it’s a great time to reassess how we pack lunches—whether it be for school, work, or outdoor adventures. While unhealthy, ultraprocessed packaged foods are a tempting option, putting together a delicious lunch of whole and minimally processed foods can be quick and easy.
Do-It-Yourself. Packing lunch at home is the best way to ensure you and your loved ones are eating nutrient-rich foods on the go. To assemble your meal, choose from vegetables, fruits, whole grains, beans, nuts, seeds, low fat and fat free dairy, fish, seafood, poultry, and lean cuts of meat.
Sandwiches and wraps are common lunch items that are quick to assemble and easy to pack. Stick to whole grain breads and wraps, and try to avoid deli meats most of the time, as these fall into the category of “processed meats.” Instead, use canned fish or chicken, sliced leftover poultry or meat, and bean spreads or refried beans as a base. Bean, grain, and pasta salads are totable lunch items that can be prepped ahead of time. Keep the pantry and refrigerator stocked with the healthy foods you enjoy that are easy to grab and go (such as hardboiled eggs, baby carrots, and sturdy fruits, like oranges, apples, and bananas).
Package things like whole grain crackers, nut butters, veggie slices, and dips into individual servings so you can just grab them when putting lunches together. If you don’t have time to prep ahead, options like salads, hummus, fruit cups, cut fruits and vegetables, string cheese, nut butters, yogurt, nuts, and trail mix are available pre-packaged. Read the ingredients list to make sure the items are not ultra-processed and check the Nutrition Facts labels to find the lower sodium options, avoid high levels of added sugars, and maximize dietary fiber.
Don’t forget to hydrate. A refillable water bottle, a shelf-stable or insulated container of low fat or fat free milk, unsweetened iced tea or coffee, or cans of seltzer or unsweetened flavored sparkling water are a must.
Contain It. Keep appropriate containers on hand. You can purchase lunch boxes that come with made-to-fit food storage containers, but you can also keep reusable glass or plastic food storage containers in a variety of sizes to suit different food items and portion sizes. This eco-friendly packing technique minimizes use of disposable plastic wrap, bags, and other single-use packaging.
If you will have access to a microwave at lunch time, prepack leftovers in containers and freeze for a grab-and-go meal that’s also a built-in ice pack! A small insulated bag makes a great lunchbox. Add a set of utensils and a napkin (consider a reusable cloth napkin) to finish it off.
However you pack your lunch, a stock of healthy choices, a stash of containers, and a plan to prep ahead makes healthy meals of whole and minimally processed options a breeze!
Quick and Easy Lunch Ideas
Bean salad plus apple slices with nut butter.
Salad greens with sliced veggies and leftover protein (shrimp, fish, chicken, lean meats, or beans with a small container of vinaigrette.
Tuna salad with sliced tomato and spinach on whole grain bread or wrap plus a mandarin orange.
A wrap made with leftover chicken, hummus, and raw or leftover veggies on a whole-grain tortilla, plus grapes (or other fruit).
Two hard-boiled eggs, a cheese stick, whole-grain crackers, and homemade fruit salad or fruit cup (packed in 100% fruit juice).
A single serving cup of fat free or low fat plain Greek yogurt with containers of fresh or frozen berries and granola, plus hummus, crisp fresh veggies, and a handful of crunchy, whole-grain crackers.
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This article originally appeared in the Tufts Health & Nutrition Letter, published each month by the Friedman School of Nutrition Science and Policy. Find out how to get expert guidance on healthy cooking, eating, and living.
