Last updated on November 12, 2019 at 09:10 am
School is well underway and after-school activities continue to push dinnertime back further and further. The effort for health conscious meals can be difficult to make. However, preparing meals in advance can not only save you time, but it can save calories for you and teach kids healthy eating habits along the way. Here are some tips for packing perfect portions for lunch!
Healthy Eating Habits for the Whole Family
Separated novelty plates for kids are on the right track, and this really shouldn’t be an idea we stray from as we get older. The good news is a lot of storage containers come in options with separators, just like a bento box! If you don’t have containers with separators, the key to a properly packed lunch is keeping your portions in a 40/40/20 ratio; 40% protein, 40% fats, 20% carbs.
The largest portion of your packed lunch should be your protein source. Your protein source will make you feel fuller longer, since you’re not filling up on empty carbs. A reasonable amount of fat and carbs are still necessary even if you are trying to lose weight to regulate hormones that will affect your metabolism and mood.
Before you consider your fats as an extra piece of cake or donut in the office, try to incorporate healthy fats for this ratio. Swap out mayo for mashed avocado on a chicken sandwich, or take into account the amount of olive oil you used when cooking. Preparing these portions ahead of time will also save you time when packing lunch every day of the week.
Just as you would put careful consideration into each portion of your child’s lunch, treat yourself with the same healthy habits. Make the most of this portion packing time by having kids join the process to see how their lunches are made — and how you put the same attention into your own lunch as well.
Eating healthy doesn’t have to be a guessing game, but it is important to look at ingredients carefully to make sure you are not being misled in the grocery store. Personal trainers can be a great resource for nutritional advice, especially if you’re already working with a trainer who understands your goals and your training plan.
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