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Tips for Packing Healthy Lunches

By Randi Morse

When I was diagnosed with diabetes a few years ago, it took me quite a while to adjust my diet to fit my new reality. I eventually learned how to have healthy breakfasts and dinners and even found healthy snack ideas, but lunch was a different matter. I struggled to figure out how to create a healthy lunch that didn't take tons of time. Here are some of the best tricks I figured out.

Grocery List

One of the first things I had to adjust with my grocery list. I had to learn how to plan ahead. If you plan ahead, you can have all of the supplies you need on hand, which makes packing a lunch much easier. Eventually you will learn which staples you like to have on hand to make your lunches and they will become part of your weekly grocery list, but when you are first starting out it's important that you plan what you're going to have for lunch a week prior to packing it.


Leftovers was the first trick I learned about what I started making myself healthy lunches. I was already making healthy dinners; I realized that all I needed to do in order to have a healthy lunch the next day was to make a little extra the night before. For example, if we were having garlic chicken and rice, I would cook an extra chicken and some extra rice. One whole chicken breast became two lunches. It's important to make sure that you allow the meal to fully cool before you package it and put it in the refrigerator. If you put the meal into the refrigerator while it is still hot you will deal with condensation inside your container, which can slightly change the taste of the meal and can make opening the container very frustrating.

Quick Options

On the days when I don't make enough food for leftovers, or we are having something that isn't necessarily the most healthy option, I have quick options available. For me this includes things like fruit, crackers, cheese, pepperoni, and hard-boiled eggs. Lunch doesn't have to be some huge dish, it can be a bunch of small, healthy options. As long as it fills you up enough to get you through until dinner, it's a good option.

To learn more about your health, wellness and fitness, see your local chiropractor at The Joint Chiropractic in St. George, Utah.

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