Are the lunches you make truly healthy? If you sometimes feel at a loss when it comes to what you should eat and what to avoid, and making it work for a healthy diet and your kids’ preferences (as well as your own), don’t worry! You are not alone! You can combine health and taste, and it’s easier than you think. Here’s what should be in your healthy (and delicious) lunches every day
All about balance
According to the new edition of Canada’s food guide, a healthy lunch should include:
- fruits and vegetables (fresh, frozen, canned, or dried)
- whole grains (bread, rice, pasta, whole wheat couscous, etc.)
- protein (meat, poultry, fish, eggs, legumes, tofu, nuts, and seeds).
Avoid as much as possible:
- ultra-processed food (processed meat—think chicken nuggets, frozen meals and pizzas, etc.), chocolate and candy, and packaged baked goods, such as muffins, pastries, and cakes.
- food that is high in saturated fats, sugar, and sodium.
It’s OK to have these foods occasionally as a treat or to save time. The key is to watch how often and how much of these foods you consume. To reward your kids for their healthy diet, add a few chips of their choice or a small dessert to their lunch.
Drink (water) to your heart’s content
Keeping hydrated all day long is key to helping you stay focused, be in top shape, and get the most out of whole grains. Opt for water (flat or sparkling), as it contains no sugar. If you feel like adding a touch of flavour, you can infuse it with fruit, citrus, cucumber, and/or herbs, such as mint or basil. Herbal tea is also a good option if you’re seeking variety minus the guilt.
Milk and plant-based soy and almond drinks add vitamins, minerals, and protein to your lunches. Be mindful to choose low-sugar products, however (aim for 13 g. or less of sugar per 250 ml portion)!
An eco-friendly lunchbox
To protect the environment:
- carry your lunch in a container or reusable bag
- opt for food bought in bulk and divided into individual portions in reusable containers; use individually packaged items (juice, compote, pudding, yogurt, cheese, crackers, cookies, etc.) only occasionally. This avoids overpackaging and helps you save money!
Fun lunch idea!
Do you and your coworkers usually bring your lunch to work? Then you can create a recipe club! Split up into small groups of five and assign one day of the week to each—this is the day when they bring lunch for everyone. It’s a great way to try a variety of homemade lunches all week long, discover new recipes, and save time!
Lunch recipe ideas
Lunch nº 1
Lunch nº 2
Lunch nº 3
For more original ideas, check out the article Vive les collations! (in French only).
By the way, if you’re wondering if snacking is a good idea, check out this article and find your answer.
Want more healthy lunch hacks? CLICK HERE