The new school year is in full swing. You may have ambitions to pack healthier lunches for yourself and your kids this season, but life can be busy and expensive.
Many schools will increase school lunch fees for children this fall. The USDA wants schools to serve healthier meals, but this means higher list prices for schools and families, and communities struggling to meet nutritional standards and budget constraints. need to be balanced.
Here’s a guide to creating a balanced lunch for both kids and adults’ health.
What is the healthiest lunch?
The most nutritious lunch follows a proven method MyPlate Guidelines, according to caroline west passerello Registered Dietitian Nutritionist (RDN) and spokesperson for the Academy of Nutrition and Dietetics. MyPlate’s breakdown is based on the American Dietary Guidelines, which suggests that roughly half of your plate should be fruits and vegetables, and the other half should be grains and protein. Dairy products such as milk, yogurt, and cheese are also recommended with meals.
Whether you’re a student or an adult, eating a variety of cuisines will ensure you have the energy and nutrition to get through the day, says West-Passerello.
Here’s the method she used with her elementary school children:
“I just pull out some fruits, some grains, some proteins and let her choose. She knows she has to choose one from each category,” she says. . “It doesn’t have to be an elaborate sandwich or salad or a hearty meal. She can combine four separate things to suit her tastes.”
But even more fundamentally than this, says West-Paslero, the healthiest lunch is the one you can eat. We know what we’re talking about. An ambitious meal you planned to make before the afternoon was over, a turkey sandwich you left in the fridge a little too long, a new food that didn’t appeal to your taste buds.
some research Show students free or discounted access healthy lunch program Scores on tests are better than on tests without tests. Even as an adult, it helps to make time to eat lunch. manage blood sugar levels According to a CNN report, it keeps you full, your mood, and your sleep quality.
If you prepare a lunch box but forget to eat it, there is also the problem of food waste. According to the U.S. Department of Agriculture, about 30 to 40 percent of the U.S. food supply is wasted. Food waste contributes to Carbon dioxide equivalent greenhouse gas emissions are 170 million tons; The EPA report says this number does not include methane emissions from food waste rotting in landfills. Some of this occurs in the production and supply chain stages, but it also occurs at home.
So when you’re preparing lunch, ask yourself these two questions: Is this something I want to eat or something I want to eat? Is this okay to put in my lunch box?
“You don’t want to stuff yourself or your kids with things they’ve never seen before, which will likely lead to increased food waste,” says West-Passerello.
You should also be mindful of food safety, especially if your lunch includes meat or dairy products, to avoid food poisoning or exposure to other germs. Bacteria can grow rapidly on food left at room temperature or in the “danger zone” between 40 and 140 degrees, according to the Centers for Disease Control and Prevention.Do not leave perishable food unattended 2 hours or more or 1 hour at a temperature above 90 degrees.
“Make sure you include an ice pack or can store it in the refrigerator,” West Passerello says, adding that frozen yogurt cups and water bottles can double as ice packs because they thaw over a day. added. .
You can also choose non-perishable lunches like classic PB&J or dried fruits and vegetables. Anything that can be safely stored in the pantry without storing in the refrigerator.
“It could be something like cherry tomatoes or baby carrots if you’re just going to put it in someone’s locker,” West-Passerello said. “But if you’re going to put it in the sun, you have to be really careful about what you choose.”
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How to make time for lunch
We know eating lunch is important, but how can we make it a priority? West-Passerello says the routine aspect is important. Make it a habit to pack your lunch the evening before, or whenever it fits your schedule. If you alternate between hybrid and remote work, try making him two lunches at once. One to eat at home now, and one to keep in the fridge for tomorrow’s work day.
West Passerrello also recommends setting meal reminders, such as sticky notes on your computer.
“People who work from home often skip lunch, even though they have a fully equipped kitchen and refrigerator,” she says.
easy and healthy lunch ideas
You don’t have to prepare a complicated Instagram-worthy meal to get some nutrition at lunchtime. Try MyPlate’s four plate categories (fruits, vegetables, protein, and grains) and add dairy on the side.
To get your protein and grains, you can also use classic peanut butter (or sunbutter) and jelly, or another deli meat sandwich. Bonus points if you can sneak in some vegetables. If you’re tired of sandwiches, try cheese and crackers, make deli charcuterie (adult lunchables, anyone?), or make a to-go pepperoni pizza. Click here for lunch ideas and recipes. Or you can use West Passerrello’s favorite: a salad jar. It contains all the elements of MyPlate. One meal-ready container.
For the fruits and vegetables section, include some of your favorites from the produce shelf. If refrigeration is not possible, West Passerello recommends dried fruits and vegetables, non-perishable fruit cups, vegetable straws and chips. made of vegetables.
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