health & fitness

6 Ways to Create a Fun and Healthy Lunch Box

7 May, 2017 12:00 AM printer

6 Ways to Create a Fun and Healthy Lunch Box

Its back-to-school season and back-to-lunch-box planning! Rest assured, there are simple tricks that will allow you to combine a healthy diet, speed-packing skills and tasty food!
 

Plan ahead


Planning is the key to a healthy lunch box! It helps cut prep time and avoids you being stuck without meal ideas. Develop menus in advance and plan on buying the necessary food. Enjoy the weekend to prepare salads, pasta, brown rice, boiled eggs, etc. This way, you’ll have plenty of food ready to use for lunches.

 

Focus on balance


Give your child the energy he needs: a balanced and nutritious lunch leads to better performance in school. To get there, make sure to include, in his lunch box, at least one food from each of the four food groups (fruits and vegetables, meat and alternatives, dairy and grain products).

 

Stock up


Stock up on basic foods to help you quickly whip up nutritious lunches. Salmon, tuna and canned legumes make delicious, protein-rich salad meals. Dried fruits, nuts and unsweetened fruit sauces are also interesting because they can easily be stored for several months. When preparing meals, keep individual portions of leftover chili, soup, stew, lasagna or chicken in the freezer.

 

Cook for many


Supper leftovers represent a simple and quick solution for nutritious lunches. So remember to double your recipes or to cook more meat, vegetables, rice and pasta you’ll then be able to turn into salad meals for lunch the next day.

 

Opt for smaller portions


Small portions of several different meals are often more appreciated than one big main course. In addition, very large quantities may discourage some children. For example, place different foods such as crackers, cheese cubes, raw vegetables, fruit wedges, etc. in a box with compartments.

 

Be creative


The monotony is the lunch box’s worst enemy! Feel free to vary the foods, shapes, colours, textures and flavours. Get new ideas on the Internet or in cookbooks. When trying new foods, don’t be afraid to think outside of the box. For example, try making a snack of roasted chickpeas. Just drain, rinse and pat dry canned chickpeas, toss them with oil and sprinkle with chili powder, cumin and pepper. Put them on a baking sheet and bake 50 minutes at 350°F. Your kids will eat them like potato chips!

 

Mindful Living

 

You’ve probably heard the old adage that life’s too short to stuff a mushroom. But perhaps you should consider the opposite: that life’s simply too short NOT to focus on the simple tasks. By slowing down and concentrating on basic things, you’ll clear your mind of everything that worries you. Really concentrate on sensations and experiences again: observe the rough texture of a strawberry’s skin as you touch it, and taste the sweet-sour juice as you bite into the fruit; when your partner strokes your hand, pay careful attention to the sensation on your skin; and learn to really focus on simple tasks while doing them, whether it’s flowering plants or ironing your clothes.


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