Lunch can sometimes be left until the last minute, especially when your schedule is packed or different from your usual. Luckily, a quick lunch that can be packed to-go can be easy and healthy with these tips. Small swaps can make a big difference in helping you get a healthy lunch ready that the whole family will love, even when you are on the go.
Pictured Recipe:Picnic Bento Lunch
1. Swap Out: Potato Chips
Swap In: Popcorn
How to Make the Most Delicious Popcorn Every Time
2. Swap Out: Gummies
Swap In: Naturally-Sweet Fruit
If you or your kids are craving a sweet side to go with lunch, swap out gummies that can be packed with added sugars for naturally-sweet fruit—fresh, dehydrated or this healthy take on Fruit Roll-Ups,Mango Fruit Leather. Fruit is higher in fiber and other important nutrients, has fewer calories and contains no added sugar. Fresh fruit also has a high water content to help keep your family hydrated on hot, busy summer days. You can even cut them into cute shapes, like theseRainbow Fruit Kebabs. For kids who are on the go, swapping in our 100% fruitMango Fruit Leatherrecipe or store-bought dehydrated fruit, is perfect for an on-the-go snack with no added sugar.
5 Small Food Swaps To Make You Instantly Healthier
3. Swap Out: Soda
Swap In: Seltzer
Sometimes you crave carbonation to switch it up from plain water. Next time, grab a seltzer instead of a soda.Seltzersleave out the added sugar and come in many unique flavors, and you can even add a splash of fruit juice for some natural sweetness orice cubeswith herbs for an additional flavor boost. Some brands even havecute cansthat kids will love. Cutting out sugar-sweetened beverages is a great way to boost your overall health, stay hydrated and evenlose weight.
Pictured Recipe:Spinach-Strawberry Salad with Feta & Walnuts
4. Swap Out: Croutons
Swap In: Nuts or Seeds
5. Swap Out: Sugary Snack Bars
Swap In: Trail Mix
Though these foods are made from similar ingredients, trail mix gives you all of the healthy fats, protein and nutrients you would be getting in a snack bar, without the added sugar used to sweeten and hold together the bar. The combination of healthy ingredients also means that trail mix will help sustain your energy levels through the afternoon, versus crashing an hour later because of excess sugar that spikes, then quickly drops blood sugar. As an added bonus, trail mix won’t melt if left in a backpack on a hot day! Make your owntrail mixto make it more affordable and fit your taste preferences.
6. Swap Out: Candy Bars
Swap In: Chocolate-Covered Nuts
Chocolate is an excellent midday pick-me-up, and it even has somehealth benefitstoo, like lowering your risk of heart disease and diabetes. Pairing it with nuts, which are made up of healthy fats, will help make this just-sweet-enough snack satisfying and give you more staying power. Chocolate-covered nuts will also be higher in protein, and much lower in sugar than a traditional candy bar, so you won’t crash like you would after eating a whole candy bar.
7. Swap Out: Sour Candy
Swap In: Frozen Grapes
Frozen grapes are a delicious summer snack that kids will crave. Simply throw a bag of grapes in the freezer for a few hours and you have a snack that rivals any popsicle or sour candy. Grapes, regardless of if they’re fresh or frozen, are higher in fiber and nutrients than candy, and have no added sugar. They are hydrating and refreshing to help kids and adults cool down after spending time outside on sunny days. Just note that frozen grapes thaw quickly and are best to be enjoyed right away, instead of packed for later.
8. Swap Out: White Bread
Swap In: Whole-Wheat Bread
This is a swap that you (or your kids) will hardly even notice. Whole grain bread is higher in nutrients and protein than white bread, and even has 3 times more fiber per slice (2.2 grams of fiberin whole-wheat bread compared to0.7 gramsin white bread). Same goes for other grains in salads or bowls. Choose whole-wheat pastas when you can. All of these swaps will help you meet the2015-2020 Dietary Guidelines for Americansrecommendation of making at least half of your grains whole grains.
Bottom Line
When it comes to eating healthier as a family, little swaps can go a long way. These tips prove that choosing a nutritious food doesn’t mean sacrificing the flavors you love. From refreshing midday treats like frozen grapes and chocolate dipped nuts to satisfying snacks like hummus and vegetables, these swaps will help the whole family feel full and nourished all afternoon.
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Was this page helpful?
Thanks for your feedback!
Tell us why!OtherSubmit
Tell us why!
