Four 5-Star Healthy Lunch Ideas

The Nutrition Twins have this great tip:

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The key to creating healthy lunches and snacks is to Pack a Five-Star Lunch:

Balance and variety are the key to packing a lunch kids will love. Between lunch and the snack be sure to include: A healthy Whole Grain, a Fruit, a vegetable, a calcium rich option and a lean protein. The two you don’t get in at lunch, be sure to have in the snack.

(Although these are great lunches for kids, they are also delicious and nutritious options for adults . Bringing your lunch will ensure a healthy meal– plus, you’ll save you money!)

Lunch Option 1
1) Lunch: Cheese (low-fat) sandwich on whole grain bread, (can use cookie cutters to cut into fun shapes), red pepper dipped in hummus

Low-fat Cheese–bone-building calcium, protein

Whole grain bread–whole grain, fiber and energy

Red peppers–antioxidants, fiber

Hummus–protein

Snack: Pistachios and 4 dried plums (Look for WonderfulTM pistachios 100 calorie packs, or count 30 pistachios (100 calories) and put them in a zip-loc bag and look for Sunsweet Ones, individually wrapped dried plums to make this a great on-the-go snack combo),

pistachios—fiber and antioxidants, protein packed, one of the lowest fat nuts

dried plums potassium–fiber, rank among highest of fruits in antioxidants

Lunch Option 2
2) Lunch: Banana Dog: Peanut butter and banana hotdog (made on a whole wheat bun, fun to eat) low-fat cottage cheese in a plain ice cream cone

Peanut butter–heart healthy fat and protein (limit to 1 flat tablespoons if you are watching your weight)

Whole grain hot dog bun–fiber, energy

Banana–fiber, potassium

Low-fat Cottage cheese– calcium, protein

cone–16 harmless calories :)

Snack: Healthy 4 -star lunch can allow for portion controlled, snacks like natural potato chips and baby carrots

natural potato chips- three simple ingredients– potatoes, healthier fats, salt & portion- controlled like Lays Singles

baby carrots– high in beta carotene

Lunch Option 3
3) Lunch : Turkey and string cheese pin wheels in (whole wheat wrap) with lettuce and tomato, Cucumber slices

Turkey–lean protein

Low-fat string cheese–calcium, protein

Whole wheat wrap-fiber, energy

Lettuce, tomato, cucumber–vitamins, fiber, antioxidants

Snack: Granola bar with added protein and berries

Quaker Chewy granola bar with Protein (added protein for satiety) and

Berries — loaded with antioxidants and fiber

Lunch Option 4
4) Lunch : Rice bowl (These are easy to make. Just layer rice, your veggies, lean protein and your sauce—salsa, BBQ sauce, low-sodium teriyaki sauce, etc. You can use a thermos if you’d like it hot or to serve cold, just use of Tupperware)

Rice–brown rice–fiber and phytonutrients, white rice –folic acid and B vitamins

Veggies–antioxidants, fiber

Low-fat cheese or beans–calcium and/or protein

Turkey or chicken–lean protein

Snack: Apple, sliced and dipped in nonfat fruit yogurt

Apple slices — contain disease fighting flavonoids and soluble fiber

Dipped in fruit flavored nonfat yogurt– calcium-rich and contains protein and carbs

For all lunches, the beverage should be water

Source: Nutrition Twins

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Comments

One Response to “Four 5-Star Healthy Lunch Ideas”

  1. linda on September 25th, 2008 9:13 am

    Very NICE–I would love to see breakfast and supper choices too!! Thanks so much!!

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