Pull Out Your Lunch Bag to Save Money and Stay Healthy
Eating out can be a quick and easy lunchtime solution during busy workdays, but that convenience comes at a cost. Many fast food options are low in nutrients and high in empty calories. Luckily, a little planning goes a long way, and you don’t need to spend a lot of extra time planning and packing healthy lunches for work.
A salad or sandwich can be prepared in just a few minutes the night before. When preparing a salad, be sure to pack the dressing separately so the lettuce doesn’t get soggy. To make a healthy and filling sandwich, use hearty whole-grain bread, and focus on combining a variety of vegetables with lean protein. And, don’t forget to bring a snack, such as an apple, in case you become hungry later.
Get Back into Your Routine with Breakfast
Transitioning from summer to fall can be tough. Whether you spent the summer traveling and enjoying the outdoors and are returning to a regular work schedule, or you’re a parent trying to get your kids adjusted to a school schedule, it’s not fun or easy. Making eating breakfast a staple in your morning routine can offer structure in addition to setting you up for a focused, productive day.
Eating breakfast helps to control snacking and binge eating throughout the day. Typically, when one skips breakfast, hunger takes control, leading to unwise food choices later in the day—including excessive calorie intake. In addition, studies have shown kids who skip breakfast are twice as likely to be overweight.
A “balanced” breakfast should include a substantial amount of fiber (which can include fruit or vegetables), low- or nonfat dairy, whole grains and some lean protein. A good breakfast might be a high-fiber fortified cereal with milk, eggs, and an apple or orange. This breakfast alone provides the essential vitamins B, C and D, calcium, folic acid, protein and iron.
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