Getting the most out of your mid‍-‍day meal.

Author: be well™ with Big Y^® Registered Dietitian Team

Although much of your attention may go toward your child’s lunch, it’s as important for you to eat a well-balanced meal as it is for them. Just like their energy may hit a lull if they’re not eating the best choices, so will yours.

Keep yourself energized and ready to conquer the second half of your day with these tips:

Plan Ahead & Pack

Find yourself buying lunch every day? With the cost of food eaten away from home continuing to rise in tandem with general food costs^[1], it’s food‍-‍wise to join the packed lunch club.

Put as much effort into your lunch as you do your child’s. Pack leftovers from last night’s dinner or simply have what they’re having. If you’re packing your little one a ham and cheese sandwich with carrot sticks, grapes, milk and pretzels, double the order and take one with you.

Honor What Fuels You

Keep pep in your step and plan your lunch with balance and variety in mind. MyPlate.gov^[2] is an excellent guide on how to build a lunch (or any meal for that matter!). Start with color from fruits and vegetables, add sources of lean protein, fiber from whole grains and calcium with dairy products.

Mix and match between these basic ingredient must‍-‍haves to prevent falling into a lunchtime rut!

Fruits

Apple
Strawberries
Banana
Watermelon chunks
Pineapple tidbits
Blueberries
Kiwi
Grapes
Orange segments
Cherries

Vegetables

Side salad
Carrot sticks
Celery sticks
Bell pepper strips
Broccoli slaw
Sautéed cooking greens like kale or Swiss chard
Oven‍-‍baked red potatoes
Steamed spinach
Canned corn, green beans, carrots or beets
Frozen vegetables without added sauces such as peas, zucchini, broccoli or cauliflower

Lean Proteins

Tuna salad
Grilled fish fillet such as salmon or tilapia
Cooked turkey or chicken breast
Baked beans
Hummus
Bean or lentil salad
Soy burger
Lower sodium lunch meats such as ham, chicken or turkey
Hard‍-‍boiled eggs
3‍-‍ounce sirloin steak or pork loin

Whole Grains

Whole wheat bread, pita or wrap
Whole wheat or whole grain pasta
Brown rice
Wild Rice
Quinoa
Wheat berries
Bulgur
Whole rye bread
Whole wheat crackers
100% whole grain corn chips
Air‍-‍popped popcorn

Dairy Products

Lowfat or fat‍-‍free milk
Reduced fat cheeses such as cheddar and part‍-‍skim mozzarella
Lowfat, low sugar yogurt
Cottage cheese
Calcium‍-‍fortified soymilk
Lowfat, low sugar pudding
Milk‍-‍based desserts such as lowfat, low sugar ice cream or frozen yogurt
Yogurt smoothie
Kefir

Remember, the key ingredients to a nourishing lunch that will keep your little ones fueled throughout the school day will work for you during your workday too. Building your meals with the basic blocks of fruits, vegetables, lean proteins, whole grains and dairy products is an easy way to keep your mid‍-‍day meals fresh, tasty and nutritious all year long.

^[1] Bureau of Labor Statistics, U.S. Department of Labor. Consumer Price Index‍—‍June 2022. Accessed 8‍/‍10‍/‍2022. https://www.bls.gov/news.release/archives/cpi_07132022.htm.

^[2] Visit https://www.myplate.gov/ to learn more!

For more health & wellness tips, contact our be well^™ with Big Y^® Registered Dietitian Team.

Published 8/28/2022