Oct 28, 2013
What are you packing?
On The Go Nutrition Tip #3
Jennifer C. Shrodes, RD, LD
Whether you are 8 or 48, what you eat for lunch affects your performance at school or work. So what are you packing?
For sustained energy, start with a grain loaded with fiber, try a high fiber tortilla stuffed with lots ofvegetables for vitamins and fiber like, sprouts, red pepper, dark green lettuce, bean sprouts, carrots, sliced onion, sugar snap peas, maybe water chestnuts for some crunch add 2-3oz slicedlean protein to keep hunger at bay longer like turkey, chicken or roast beef; or ¼ cup low fat cheese (cottage cheese or 2% shredded cheddar, maybe feta?)
Drizzle it all with an olive oil-based salad dressing like Wishbone’s Asian Sesame, or Brianna’s to get your serving of heart-protective fat.
Finish with a sprinkle of sesame seeds, or black pepper for added flavor add a piece of fruit and 8oz glass of milk or water to make this a meal.
If you are packing for your children have on-hand small airtight containers and small freezer packs, so that the food in your child’s lunch bag that sits from 8:15-11:15 stays fresh. Kroger, Target, The Container Store all carry excellent choices this time of year.
Food should not sit out at room temperature longer than 2 hours, so pack a zip bag with ice wrapped in a paper towel if the freezer pack doesn’t make it home from school, or finds it’s way into the trash bin.
This quick nutrition tip brought to you by Arena District Athletic Club On The Go Nutrition, Nutrition Coaching. Want more lunch ideas? Schedule some time to meet with me 614/582-1290 or jshrodes@gmail.com
614-461-7785
