Friday, September 3, 2010

7 STEPS TO A PERFECT PACKED LUNCH

Hey guys,


Georgette is a good friend and amazing trainer out of Pennsylvania. She has an incredible network of great Bootcamp and Personal Trainers. She also has a great NutriFitness Magazine with tons of information including this one that I wanted to share with you.

In this article, Georgette gives you some great tips on how to pack lunches for your kids and for yourself. 

This article is right alongside with my nutrition philosophy and what I follow for lunches as well.

So have a read...

7 STEPS TO A PERFECT PACKED LUNCH
By Georgette Pann

Summer vacation is winding down, fall is approaching and the kids are going back to school.

It's time to examine the art of packing the perfect lunch.

While it is easy to rely on the school cafeteria for the kids and fast food meals for you, this method will quickly result in unwanted pounds.

The only way to ensure that you and your kids are eating a nutritionally balanced, health promoting lunch is to pack it yourself.

According to Ann Cooper and Lisa M. Holmes in their book, Lunch Lessons, "When it comes to nutrition, children are not just miniature adults. Because they're growing, they have different dietary needs." (Their daily serving recommendations are in boxes below.)

Use the following 7 steps as your guide for packing healthy lunches that cover the spectrum of nutrients that your growing kids needs.

Don't have kids? Keep reading. You'll need these steps when packing your own nutrient-dense, fitness lunches.


Step 1: Hydration


Every function of the human body requires water, so it's a no-brainer that water should be included in your packed lunch. Eight glasses a day is a minimum.

It's easy to fall into the trap of giving kids juice or soda pop, and once your kids are accustomed to drinking these sugary treats expect a battle when you switch to water. This is one fight that is worth winning.

Remind yourself that the sugary drinks are filled with empty calories, which quickly lead to weight gain. Sugar also robs the body of vital nutrients and minerals.

 
Step 2: Protein

2 – 3 servings daily
1 serving equals:
2 – 3oz meat,
1/2 cup cooked beans,
1/3 cup nuts or one egg

Protein is an essential part of lunch, both for you and your kids. Kids need protein to support their growing body, and you need plenty of protein in order to grow and maintain lean muscle tissue.

Here's a list of healthy protein sources: fish, beans, tofu, nuts, eggs, chicken, turkey, lean pork and lamb.

Limit the amount of high-saturated-fat protein that your kids eat to no more than 3 servings per week. These include cheese, hot dogs, salami, bacon and sausage.


 

Step 3: Whole Grains


Kids 6-9 yrs: 4 – 7 servings daily

Kids 10-14 yrs: 5 – 8 servings daily

Teens: 6 – 9 servings daily

1 serving equals: 1 slice of bread, 1/2 bagel, 1/2 cup cooked rice, 1/2 cup pasta, 1 cup of whole grains

Whole grains are one of the major building blocks of a healthy meal. The key word here is "whole" meaning not refined.

White bread, bagels, pasta and rice have been stripped of the nutrients and minerals. As a result these items convert quickly into sugar, leaving your child drained after an initial quick burst of energy. Always avoid refined white grain products.

Here's a list of healthy whole grains: oatmeal, brown rice, quinoa, millet, bulgur, whole-wheat or sprouted grain bread, barley, whole grain cereal and whole wheat pasta.



Step 4: Veggies


4 – 9 servings daily
1 serving equals: 1 cup raw of 1/2 cup cooked vegetables

When it comes to veggies, variety is key. Choose a array of colors like orange, red, purple, green, blue, white and yellow to make sure that your kids are getting all of the necessary vitamins, minerals and phytochemicals.

Don't save vegetables for dinnertime. Pack each lunch with lots of colorful vegetables.

Try these veggie-packing ideas: Put a small container of hummus with cut veggies for dipping. Fill your sandwiches with baby arugula, roasted peppers and slices of tomato. Pack a container of veggie and whole wheat pasta instead of a sandwich. Invest in a small thermos and fill it with vegetable soup.


Step 5: Fruit


3 – 5 servings daily
1 serving equals: 1/2 cup cut fruit, whole fruit size of tennis ball, half a banana, 1/2 cup 100% fruit juice

Fresh fruit is filled with vitamins, nutrients and minerals. As with your veggies, choose a variety of colors to ensure that your kids are getting a range of nutrients.

Stay away from fruits that are canned and coated in syrup, and also from fruit snacks and chews that contain added sugars. If fresh fruit is not readily available then go for plain dried fruit, with no added sugar.

Unlike veggies, it is possible to eat too much fruit. Though the natural sugars within fruit are much healthier than refined sugar, too much of it will have a negative impact on your blood sugar levels and the extra calories will be stored as fat. Stick with 3 – 5 servings per day.



Step 6: Calcium


2 – 6 servings daily

Serving size based on the amount of calcium in the food. Examples of 1 serving: 1 cup cooked beans, 1/2 cup almonds, 1/2 cup dried figs, 1/2 cup dark leafy green vegetables, 1/2 cup tofu, 1 cup low-fat milk, 1 cup low-fat yogurt

Your kids need calcium in order to build strong, healthy bones. It is important to incorporate calcium into each meal.

Calcium isn't just found in dairy products. There are many plant sources that contain calcium that is more readily absorbed by the body than the calcium found in dairy.

Try these sources of calcium: nuts, dark leafy greens, salmon, broccoli, tofu, soy milk, sardines, beans, sunflower seeds, sesame seeds, low-fat milk, low-fat yogurt.


Step 7: Healthy Fat


3 – 4 servings daily

Serving size based on the amount of healthy fat in the food. Examples of 1 serving: 1 teaspoon of olive, safflower, sesame, flax or canola oil, 1/2 cup nuts, 1 tablespoon peanut, almond or cashew butter, 1 cup cooked beans, peas or lentils.

You may think of all dietary fat as being bad, but fat from plant sources are very important to the growth and development of a child's body.

Limit animal fats, which are filled with saturated fat and cholesterol, and eliminate trans-fatty acids contained in foods that are labeled as hydrogenated.

There you have it, 7 steps to the perfect packed lunch. See the recipe below to get you started on your first perfect packed lunch.

Remember that eating right is only half of the equation. Exercise is just as important when it comes to fitness and weight loss.

Are you ready to get started on a personalized fitness program? Call or email today to set up a consultation.


Perfect Packed Lunch


Here's an example of a healthy and balanced packed lunch. Try this one out, and then use it as a springboard for your own creative lunch ideas. Don't fall into the trap of eating the same thing day after day. Remember to use the 7 steps above to create your perfect packed lunch.

Servings: 1
Here's what you need...

For the wrap:

1 green tortilla

1 chicken breast (or your choice of protein: veggie patty, lean turkey, hardboiled egg, smoked salmon, grilled white fish, or baked tofu)

Sliced tomato

Romaine lettuce

1 Tablespoon hummus

For the veggies:

1/2 cup cut veggies (try broccoli, cauliflower, carrots and bell peppers)

1/4 cup hummus

For the yogurt:

1/2 cup plain nonfat Greek yogurt

Handful of berries (strawberries and blueberries)

For the trail mix:

1oz raw mixed nuts

5 golden raisins

Spread the tortilla with hummus, line with lettuce, tomato slices and chicken breast. Wrap and slice in half.

Wash and pack the cut veggies in plastic container. Pack the hummus in a small container.

Pack the yogurt in a small container and top with the berries.

Mix the raw nuts with the raisins and pack in a small container or bag.

Don't forget to pack a container of water and a napkin!

Nutritional Analysis: One serving equals: 547 calories, 19g fat, 39g carbohydrate, 12g fiber, and 55g protein.

20 comments:

  1. Greate pieces. Keep writing such kind of info on your site.
    Im really impressed by your site.
    Hi there, You have done a fantastic job. I will definitely digg it and individually recommend to my friends.

    I am confident they will be benefited from this web site.


    Check out my blog :: exercises to improve vertical

    ReplyDelete
  2. I am extremely impressed with your writing skills and
    also with the layout on your blog. Is this a paid
    theme or did you modify it yourself? Anyway keep up the nice quality
    writing, it's rare to see a nice blog like this one nowadays.

    My website - exercises for vertical jump

    ReplyDelete
  3. I was able to find good advice from your blog posts.


    Feel free to surf to my weblog ... http://Snbook.altervista.org

    ReplyDelete
  4. Very good website you have here but I was wondering if you knew of
    any user discussion forums that cover the same topics talked about here?
    I'd really love to be a part of group where I can get advice from other experienced individuals that share the same interest. If you have any recommendations, please let me know. Appreciate it!

    Here is my web blog :: exercises to increase vertical jump

    ReplyDelete
  5. I will immediately seize your rss as I can't in finding your email subscription link or e-newsletter service. Do you have any? Kindly allow me realize so that I could subscribe. Thanks.

    Stop by my blog - disney vacation club resorts

    ReplyDelete
  6. Thank you for sharing your info. I really appreciate your efforts
    and I am waiting for your next post thank you once
    again.

    Stop by my site :: vertical jump workouts

    ReplyDelete
  7. I am in fact thankful to the owner of this web page who has
    shared this impressive piece of writing at at this place.

    Also visit my blog post ... shoeclimax.com

    ReplyDelete
  8. Superb, what a blog it is! This weblog gives helpful information to us, keep it up.


    Visit my web site - exercises to increase vertical jump

    ReplyDelete
  9. I am really delighted to glance at this website posts which consists of
    tons of useful data, thanks for providing these statistics.


    My blog post; workouts to improve vertical leap

    ReplyDelete
  10. Wow, this article is pleasant, my younger sister is analyzing
    these things, so I am going to inform her.

    My blog post :: Exercises For Vertical Leap

    ReplyDelete
  11. Wow! This blog looks exactly like my old one! It's on a completely different topic but it has pretty much the same page layout and design. Great choice of colors!

    Stop by my page http://Zadavator.Spbal.ru/user/profile.php?Id=36226

    ReplyDelete
  12. Hi there it's me, I am also visiting this web site daily, this web site is really nice and the users are truly sharing nice thoughts.

    Here is my website :: workouts to improve vertical

    ReplyDelete
  13. Hi, Neat post. There's an issue along with your web site in web explorer, may check this? IE still is the marketplace leader and a good component to other folks will leave out your wonderful writing due to this problem.

    my website :: exercises to increase vertical leap

    ReplyDelete
  14. Hey there! I'm at work browsing your blog from my new iphone! Just wanted to say I love reading your blog and look forward to all your posts! Carry on the outstanding work!

    Have a look at my web blog: workouts for Vertical jump

    ReplyDelete
  15. you're actually a good webmaster. The website loading pace is amazing. It sort of feels that you are doing any distinctive trick. Furthermore, The contents are masterwork. you have done a fantastic job in this matter!

    Also visit my blog post - Workouts To Jump Higher

    ReplyDelete
  16. Appreciate this post. Will try it out.

    My web site: www.miraslow.com

    ReplyDelete
  17. I wanted to thank you for this very good read!! I absolutely loved every little bit of it.

    I have got you book-marked to check out new things you post…

    Feel free to surf to my blog post; exercises to improve vertical leap

    ReplyDelete
  18. I was suggested this website by my cousin. I am not sure whether this post is
    written by him as no one else know such detailed about my problem.
    You are wonderful! Thanks!

    Look at my web page: www.karpontinis.com

    ReplyDelete
  19. Its not my first time to pay a quick visit this site,
    i am browsing this web page dailly and get good facts from
    here every day.

    Also visit my page vertical leap workouts

    ReplyDelete

LEAVE COMMENTS HERE - SUBSCRIBE TO FUNK ROBERTS FITNESS