Nurture Notes- April 9, 2019

Bento box lunch in the office!

Personal photo

What’s for Lunch? Three Fresh Ideas

What do I eat for lunch? I’ve heard this question from clients and from colleagues who tell me that their clients have trouble coming up with ideas for lunch. Lunch can be an overlooked meal for a variety of reasons- being busy, erratic scheduling, not knowing what to eat, etc.

We need fuel throughout the day to give us energy for the people, activities, and things that matter to us. Running on too little fuel is not good for cars or for human beings! A lunch with a variety of three to four satisfying fuel groups can keep us energized for our busy lives. Make time in your life to enjoy lunch and see the difference a satisfying meal makes in your energy level, mood, and afternoon productivity.

Here is a brief overview of the food fuel groups and a few examples of each:

·Protein: animal/plant (meat, fish, poultry, eggs, beans, soy, tofu, nuts, seeds, nut butters) and dairy (milk, cheese, yogurt, and non-dairy substitutes)

·Carbohydrates: grains and starches (bread products, rice, potatoes, oats, corn, sugars, etc.), fruits (fresh, frozen, dried, or canned), and vegetables (fresh, frozen, or canned)

·Fats: In addition to fats found in cheeses, nuts, and nut butters consider cooking oils, butter, salad dressings, avocadoes, olives, spreads (hummus, mayo), cream cheese, etc.

Eating a combination of fuel groups like a protein source, a fat, some grains/starches, and fruits/vegetables make for a more satisfying and sustaining meal. Our three fresh ideas include a variety of fuel groups.

If you’re tired of dinner leftovers, pack a lunch wrap….buy any kind of large tortilla or wrap and stuff it with a protein, a spread, and some vegetables or fruit. Here are some ideas: hummus, roasted vegetables, lettuce, and feta cheese; tuna salad, bell peppers, spinach, and sliced cheese; spinach artichoke spread, grilled chicken, sundried tomatoes, and spring mix; almond butter, jam, and sliced strawberries. Roll the wrap up tightly and cut in half. Pick two sides (a piece of fruit, cookies, chips, carrots, a piece of chocolate, nuts, etc.) and you have a nice, balanced lunch.

If you’re tired of sandwiches, pack or pick up a “bento” box…..bento boxes are visually appealing and an example of how to include a variety of fuel groups. If you have a lunch container with several small compartments to store each food item, great! If not, you can take the idea and arrange your food items on a plate. Here are some lunch bento box ideas: cheese cubes, turkey slices, grapes, and crackers; chicken salad, pita chips, carrots, and apple slices; 2-3 turkey slider sandwiches, berries, hummus, and carrots. Grocery stores and popular coffee chains sell lunch bento boxes if you don’t want to make your own. Be sure to pack a couple of sides (e.g., chocolate covered nuts, a bag of popcorn, chips, cookies, sliced veggies, cheese cubes) to make a complete lunch.

If you’re tired of salads, try a deconstructed “bowl”…..start by layering a combination of carbohydrates (brown rice/lentils, rice/pearled vegetables, quinoa/beans, etc.) at the bottom of a bowl or round container. Top with a cooked protein of your choice (steak, chicken, tofu), cooked or raw vegetables, lettuce, cheese, avocado, corn, beans, etc. Before you eat, drizzle with salsa, salad dressing, sour cream, or another sauce that you enjoy. A creative and filling lunch! Don’t forget to pack a snack like a delicious cookie, yogurt, nuts, or a piece of fruit.

I’d love to hear about your creative lunches, leave your comments below or email me!