Swap Outs, Tips & Tricks for Healthier Lunches

Credit: Flickr Creative Commons, US Embassy Canada

Credit: Flickr Creative Commons, US Embassy Canada

September is upon us and the push for healthier lunches is prevalent, from the school lunch line to the workplace cafeteria. Why? Because more and more, we are realizing that the contents of our food matters – from hidden sugar to food additives, and even how it affects our mood.

While a popular opinion is that there is a pre-determined range of calories one should aim to fuel their bodies with and use to manage their weight, this opinion is controversial. With this approach, our complex bodies have been reduced down to sheer math regarding nutrition, reasoning that “calories in, are calories out.” When it comes to optimal health – metabolic, cardiovascular, liver, kidney, bone, and blood –  this couldn’t be further from the truth.

The quality of your food matters.

When it comes to re-imagining your lunches (or any meal, really) for the benefit of your health and wellbeing, a big change can be overwhelming. Large adjustments have the potential to be difficult to adopt all at once – but small changes can lead to healthy habits over time that are sustainable.

Lunch: A few small changes you can make

Credit: canva.com

Credit: canva.com

The micronutrients found in these foods (and missing from others) are important because they play a role in keeping your body healthy and functioning. Check out 7 Important Minerals and the Signs that You Could Be Deficient, and 4 Vitamins & the Important Signs that You Could Be Deficient to learn more.

Healthier Lunchtime Tips & Tricks

Setting up small, attainable goals that you can reach will work to move you toward the overall goal in increments. Once you reach the goal, create another. When it comes to packing lunches or making a healthy choice when you’re out to eat with co-workers, try small changes like:

  • Committing to add one extra veggie to your lunchtime meal, no matter what
  • Committing to swapping out one item on your lunchtime plate for a fruit or leafy green
  • Set a goal of bringing (instead of buying) your lunch 3 times a week. Or 2. Or 4. See what works.
  • Re-imagine what lunch can look like. Overly processed sandwiches and chips can be a thing of the past for you if you think outside the box – have you ever tried a salad in a jar?

Looking for other ways to make for a healthier day? Check out 27 Improvements that Will Change How You Move at Work or 10 Snack Ideas to Fuel Your Workouts.

The posts on this blog are for information only, and are not intended to substitute for a doctor-patient or other healthcare professional-patient relationship nor do they constitute medical or healthcare advice of any kind. Any information in these posts should not be acted upon without consideration of primary source material and professional input from one's own healthcare professionals.