National School Lunch Week Sandwich Ideas

This week is NATIONAL SCHOOL LUNCH WEEK!

You may not be in school anymore, but eating a nutritious midday-meal is still of the utmost importance! Studies have shown a nutritious diet ramps up focus and productivity. Whether you brown-bag it or eat out, there are convenient, healthy options available…YOU just have to CHOOSE THEM!

Stay tuned this week for SO many healthy ideas…thinking outside the salad bowl!

You’ll start BYOL ASAP (Bringing Your Own Lunch, as soon as possible!).

(Check out these safety tips for packing your lunch too!)

First, here are some guidelines established by the USDA for the National School Lunch Program, plus my tips for how to lunch for optimal nutrition:

• Eat a RAINBOW of fruits and vegetables. All this means is to change it up! Studies have shown that monotony is beneficial to those trying to maintain or lose weight, but within your healthy-eating routine, vary the produce you consume.

  

• Focus on WHOLE grains. Of the 6-11 servings of grains recommended per day, HALF should come from WHOLE grains. The FIRST ingredient of any bread-like product you consume should say WHOLE GRAIN FLOUR!!! Check out my favorites below!

• Bury the sugary beverages. One of the simplest ways to cut calories and get healthier is by decreasing the amount of sugar you consume. The government wants children only drinking low-fat and fat-free milk, water, or 100% fruit juice (NO sugar added), and you should follow those recommendations too. Other good options include coffee (NOT fancy coffee drinks) and tea. Bored of typical water? Try a few slices of your favorite citrus fruit in your water bottle to infuse a new tang!

• Cut the salt. Over the next 10 years, the government requires schools to gradually decrease sodium levels in food served. Start today for yourself: skip the salt and fill up a shaker with a no-salt spice blend (like Mrs. Dash)…or if you like some heat (like I do!) dust chili powder on anything from sweet potatoes to broccoli to popcorn!
  • Kid trick: If your kids won’t eat a well-spiced dish because there are little flecks of black, opt for WHITE PEPPER so it blends in easier!

• Trash trans fats. Any ingredient list with the words “partially hydrogenated oil” or “hydrogenated oil” contains trans fat…even if the label says “0g trans fat!” Why? The government allows 0.5g or less to be labeled as zero. If you consume several packaged foods with 0.5g of trans fat or less it will add up over time.
  

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It’s #MeatlessMonday, so you guessed it…I’m full of meat-free lunch options that will keep you satisfied through the afternoon. I’m focusing on SANDWICHES today because they’re easy to assemble, portable, kid AND adult friendly! Even if you don’t already love sandwiches as much as Joey or Ross (shameless Friends reference), maybe these concoctions will change your mind.

Each sandwich-meal listed below is made from affordable ingredients with a nutritious punch, containing approximately 350 calories, 10g fiber, 15g protein, and a healthy helping of fats. Those marked with an asterisk (*) are probably better suited for adult audiences.

6. *Fancy Sammie. Between two slices of ezekiel bread or open-faced, melt brie cheese, sliced apple, onions and sprouts. Mmmm.

If you want to add a side to bulk up your sammie, fruit is always my go-to option, but here are some others: