Three lunches containing whole grains, fruits and vegetables, in plastic containers
Fitness & Nutrition

Video: Five Tips for Healthier To-Go Lunches

By on 09/01/2021

Running on empty by mid-afternoon?  

The key to staying satisfied, energized and focused is packing the right mix of foods in your lunchbox.

This video includes five lunch tips that keep you going strong so you avoid an afternoon slump, including:

1. Pump up the protein

Protein supplies magnesium, zinc and iron.

Include lean meat and plant-based sources like chicken, salmon, tuna, eggs, beans, lentils or nuts for solid nutrition and appetite satisfaction.

2. Load up on veggies

Vegetables contain a variety of vitamins, minerals and antioxidants.

Include fresh, roasted or steamed veggies on sandwiches, bowls and salads or pair with your favorite dip.

3. Go whole

When it comes to grains, whole grains are where it’s at.

The nutrients and fiber they contain help boost brain power and keep your appetite at bay.

4. Add some fruit

Don’t forget fresh fruit, like grapes, melon, bananas, berries, oranges or apples.

They provide natural sweetness with no added sugars, plus powerful antioxidants.

5. Repurpose leftovers

Packing healthy dinner leftovers for lunch saves time and money.

You’ll have a healthy lunch while reducing waste. Reheat to a minimum of 165°F before eating.

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Health eCooking® is a registered trademark of Baldwin Publishing, Inc. Cook eKitchen™ is a designated trademark of Baldwin Publishing, Inc. Any duplication or distribution of the information contained herein without the express approval of Baldwin Publishing, Inc. is strictly prohibited.

Date Last Reviewed: June 16, 2021

Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor

Medical Review: Beth Stark, RDN, LDN

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Perspectives highlights the expertise and services provided by the physicians, specialists, nurses and other healthcare providers at Einstein Healthcare Network. Through this blog, we share information about new treatments and technologies, top-tier clinical teams and the day-to-day interactions that reinforce our commitment to delivering quality care with compassion. Here, you will also find practical advice for championing your health and wellness. The Einstein Healthcare Network "Terms of Use" apply to all content on this blog.