Healthy lunch with a nutritious punch

Try a lunchbox refresh to get the most out of this important meal

Since it falls in the middle of the busy workday, you may be tempted to go for a grab-and-go lunch, often making some less-healthy choices.

Ever snag a Hot Pocket from the vending machine? They’re gooey and convenient, but won’t power you through the rest of the day.

Ever take that same Hot Pocket and eat it — or any other food — while working at your desk? Eating at your desk is a distraction that leads to overeating and actually contributes to lower productivity. Instead, being mindful of what you’re eating helps you recognize when you feel full and enjoy your food more so you feel more satisfied.

Are you guilty of skipping lunch altogether? That’s a big no, no. Lunch gives you a jolt of energy to power you through the remainder of the day.

Packing a healthy lunch comes with many benefits. Whether you’re packing a bento box, a brown paper bag or a vintage Happy Days lunchbox, make sure you load up with a healthy, nutritious meal.

Here are some tips for packing a healthy lunch:

Protein

Protein-packed foods are building blocks for your bones, muscles, cartilage, skin and blood. Good sources of protein include beans, chickpeas and lentils, which are high in fiber, potassium and iron. Fish and shellfish are great for B vitamins, copper and omega-3 fatty acids. For a healthy, protein-packed dish, check out this tuna and chickpea salad featured in the March/April issue of MESSA DiscoverYou.

Whole grains

Incorporating whole grains into your diet can help lower the risk of chronic diseases such as heart disease, Type 2 diabetes, cancer and more. Whole grain foods that have fiber also support healthy digestion. Whole wheat, brown rice, whole grain bread, corn and oats are just some examples of whole grains. Brown rice always makes for an easy dish. You can boil it and top it with black beans paired with colorful veggies and corn for a rice bowl. Or you can make a tangy brown rice salad complete with bell peppers and green onions. The options are endless.

Fruits

Fruits are probably the easiest food to pack. Not only are most of them portable, but they make a good healthy snack. Fruits are low in sodium, fat and calories, and don’t have cholesterol. They contain essential nutrients we need like potassium, fiber, Vitamin C and folate.

Veggies

Vegetables are portable, whether they’re raw, cooked or fresh. Most are naturally low in fat and calories with many other benefits. For instance, celery helps reduce high cholesterol, boosts the immune system and fights high blood pressure. Cucumbers promote hydration. One vegetable that is often overlooked is sweet potatoes. Rich with nutrients including fiber and potassium, you can boil, bake, steam, roast or fry them. Try adding thin slices of cooked sweet potatoes to your favorite wrap or sandwich. They also make a sweet salad topping.