4 Steps for a Healthier Lunch

[lead]Four simple steps to follow in order to pack a healthier lunch worthy of your time![/lead]

Back in my 9-5 office working days, packing my lunch usually meant opening the fridge, throwing together a sandwich and grabbing a piece of fruit on my way out the door in the morning. Then noon would roll around and when I finally had a chance to sit down on my lunch break, I’d be let down when I opened my sad little brown bag and saw a plain old sandwich and lonely piece of fruit.

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Let’s be honest, eating healthier takes a little effort. But in the end, aren’t the things that we work towards worth more than those that are achieved easily?

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These 4 simple steps can help you take your lunch from a sad little afterthought to a healthy, filling, and delicious meal.

1. Planning – Plan your meals for the week in advance. Pick a day and set aside some time to actual plan out what you are going to bring for lunch each day. The more thought you put into it, the more you’ll set yourself up for success. Plan lunches that you will look forward to eating, this will help decrease the desire to just skip a packed lunch and pick something up on your break (usually fast food). Look at Pinterest or your favorite recipe sites for inspiration and new ideas.
2. Preparation – If you are the type of person that usually runs late in the morning, pack your lunch the night before. It sounds simple (because it is) but many people don’t do this. Trust me, packing your lunch is going to be one of the first things that’s going to get skipped when you are short on time. Take a little time to pull together your lunch the previous night. If you have fresh fruits or vegetables planned for lunch during the week, consider cutting them all on Sunday so you are ready for the week. If you are planning on bringing leftovers from a previous night’s dinner for lunch, make sure you cook extra and pack it up as soon as it’s done cooking.
3. Imagination – Try packing items you look forward to having in your lunch. Think outside the salad or sandwich box. Trying something new can reinvigorate your regularly mundane lunch break and help keep you on track with your healthy lifestyle. No one said lunch has to be boring, even when it comes in a brown bag or lunch box. Instead of sandwich, try a wrap. Jazz up a boring salad with fun toppings like sunflower seeds, raisins, dried cranberries, etc.  Consider a “theme” lunch such as a greek salad served with hummus and a pita for a Mediterranean themed lunch.
4. Education – Many times lunch is eaten at a restaurant or cafeteria. It’s important to know what’s available and educate yourself on the healthier choices. Salad bars are a great source of fresh vegetables but watch out for heavy dressings or pre-made salads that are often high in sugar and calories. Lean proteins (such as grilled chicken or fish) with lots of veggies are always a a great choice but that doesn’t have to mean skimping on flavor. Modifications are usually available at most dining establishments….burritos served bowl style, sandwiches served open face and swap avocado for mayo, grilled turkey burgers or chicken in place of hamburgers, steamed veggies with chicken and plain rice instead of a high calorie stir-fry.Review the menu and look for the lighter section that’s poplar at many establishments these days. Consider splitting a meal with a co-worker, it saves calories and money!

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