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| Autumn gives us a renewed focus on the quality of lunches we make for the kids or take to work. And this year in particular, you’re likely looking more closely at your choices at the grocery store. Try these tasty, healthy solutions to save your sanity... and your money. |
 hile breakfast is decisively the most important meal of the day, lunch could be considered the make-or-break meal for staying on track with health and wellness goals, while keeping within your food budget. Children have smaller stomachs so they particularly need to refill with high-nutritional octane fuels regularly. And whether at work, school or home with the little ones, we all benefit from improved focus and the sustained mental and physical energy that well-balanced lunches and snacks provide. With obesity rates at an all-time high, it’s worth mentioning that our midday food choices impact the waistline. For best results, orchestrate lunches and midday snacks to have about 40% carbohydrates (whole wheat, fruits and vegetables) with 30% protein (lean meat and legumes) and 30% healthy fats like those found in fish, nuts and seeds.
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Penny pinching possibles
With high-fat, low-nutrient school lunches and restaurant offerings nearing the $10 mark daily, nutritious packed lunches are enjoying a healthy revival.
Instead of buying individual-sized yogourt, save approximately 20% with the purchase of a family-sized (750 gram) tub. Spoon 1/2 cup servings into small, reusable containers. Customize with fresh seasonal fruit, almonds or granola.
A large egg provides 75 calories, and 13 essential nutrients, including 6.3 grams of protein along with choline, riboflavin, copper and iron for under 30¢ each. Peel hard boiled eggs at home and seal in a small container so there’s no fuss at lunchtime.
Often added to soups and salads, chickpeas are a great finger-food for kids of all ages. A quarter cup of chickpeas provides fibre, iron and approximately 1/8 of daily recommended protein, and costs about 17¢.
Buy in-season, fresh fruits and vegetables. They’re healthier for you and stretch your food dollar. (Imported costs more and leaves a bad eco-footprint.) Harvested in the fall, Macintosh, Red Delicious and Spartan apples are Canadian favourites. Cortland, Empire, Granny Smith and Idared help to add variety to lunches. Try them alone, sliced in a salad or as a sauce; one medium apple provides 20% of our daily fibre and 8% of our Vitamin C, and rings in at about 50¢.
Popcorn isn’t just for the movies! At pennies a serving, this low calorie, whole grain treat provides B vitamins, Vitamin E, magnesium and fibre. |
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Travels well in a sealable container. Choose air-popped corn to reduce cost and calorie intake even more. Flavour with parmesan cheese, or experiment with your favourite dried herbs and seasonings. Paprika, anyone?
Bagels, muffins and cookies have nearly tripled in size in the last few decades, causing us to spill out of our clothes. One trick to down-size portions is to bake it yourself. Set aside a Saturday morning a month to bake your own oatmeal raisin cookies, carrot muffins or banana bread and freeze for future use. You control the fat, sugar and portion – and the kids love to bake! |
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Sick of sandwiches?
• Wrap it Mexican style. Spread refried beans on a whole wheat flatbread. Top with salsa, cheddar or Monterey Jack cheese, shredded carrots and lettuce. Roll.
• Make this easy tuna salad from your pasta supper leftovers. Toss flaked, canned tuna with cooked whole-wheat or rice pasta and peas. Add chopped peppers, carrots, celery and green onions. Combine with lower fat plain yogourt instead of mayo. For a twist, use canned salmon.
• Cold rice is nice. Add your favourite vegetables (peppers, carrots, celery, onions), olives, black beans or cilantro to cooked, cooled rice for a satisfying lunch salad. Combine with a homemade dressing made by blending 2 parts oil to one part vinegar or lemon juice. Add fresh or dry herbs to salad or dressing.
• Stay with a Mexican theme and try
tortilla chips with a serving of salsa and a 1.5 ounce cube of cheese, about the size of an adult thumb.
• Skip expensive, high sodium, pre-
packaged ‘picnic’ lunches; make your own with sliced meat (yesterday’s leftover chicken or beef), a serving of cheese and some rice crackers. Add cut vegetables like carrots, cucumbers and peppers, and enjoy a great tasting hummus dip. |
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• Soup your kids will love! Toss the
leftover chicken carcass from last night’s supper into a large pot, cover with water and add quartered onion, a clove or two of garlic, and bring to boil. Simmer for an hour. Remove carcass, and all the tiny bones. To the broth, add chopped potato, onion, celery, peas, corn, broccoli, beans – whatever‘s on hand. Remove chicken from bones; add back into soup, along with
a handful of rice or pasta. Perfect in
a thermos for a hearty fall lunch.
• Pita pockets stuffers. Combine half a cup of chopped vegetables, like
carrots, celery, cucumbers, and peppers with some shredded cheese. Stir in some mild salsa or plain yogourt. To prevent sogginess, pack filling in a
re-sealable container and stuff into
pita pocket at lunch.
Green is the new brown bag
Save money and the environment as you provide healthy lunches!
Stainless steel water bottle: Practically free, water is the best source of hydration for healthy, growing bodies. Best of all, your child can refill the bottle throughout the day.
A thermos lends variety and warmth
to the midday meal – and helps make use of leftover chili, soup, stew and spaghetti. New stainless steel varieties eliminate
the risk of broken glass associated with older versions.
Reusable sandwich wraps like the Wrap-N-Mat® also double as a place mat; they provide a clean eating surface at lunchtime.
An ice pack added to lunch bags in the morning helps keep food fresh and safe to eat.
Use eco-friendly, insulated lunch bags to keep lunches fresh while reducing the use of paper or plastic bags. H&L
Tune in to 'Lisa Live' on Talk820. Visit LisaLive.info |
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