With obesity and diabetes on the rise, it is important that we prepare healthy foods every day for our families to develop lifelong healthy eating habits. Preparing nutritious lunch for school-age children or other family members of outdoor workers is one way to instill healthy eating habits. Place the lunch in an insulated lunch bag to keep it cool or warm for fresh and without the waste. And it's made from a water bottle, which can be a great way to stay hydrated on the go. You can use the bag for school or work, or just whenever it's cold or hot outside.
A nutritious lunch should be mainly grain, with plenty of vegetables, melons and fruit, meat, eggs and fish, and a reduction in oil, salt and sugar. Also, be aware of the 1:2:3 ratio for lunch dishes. That is, one-sixth for meat or fish or eggs, one-third for vegetables, and one-half for rice or flour, taking care to have three parts low and one part high, that is, low in oil, low in salt, low in sugar, and high in fiber.
Which 5 items you should pack in your lunch meal ？
1.Eggs are good to eat every day. When you prepare your lunch meal to your lunch bag, you can boil soup with eggs and make scrambled or poached eggs. There are many ways to cook it, and it tastes great. Eggs contain more protein and can provide us with the protein our bodies need. In addition, eggs contain minerals and trace elements that can be of great help to human health after consumption. The lecithin in egg yolks also has positive effects on nerve and brain development.
2. Meat is best eaten at noon, when it is generally less digestible, and the constitution of the bowels is fuller. Eating meat is also the best way to supplement animal protein. It is recommended to change different types of meat every day, such as pork, beef, lamb, chicken, duck, goose, etc. In addition to eating meat, it is important to control the percentage of meat you eat and use healthy cooking methods.
3. Fish is rich in high-quality protein, but also has a high rate of digestion and absorption, as well as low cholesterol. Children and the elderly can eat more of it because friends are friendly about fitness. It's a great source of protein.
4.Vegetables are an everyday food, and different varieties of greens can taste very different. You can eat vegetables in the middle of the day and use them in a variety of dishes to ensure a full supply of nutrients. Vegetables contain more vitamins and cellulose, and eating them can be effective in preventing constipation. Broccoli is rich in anti-aging substances, as well as vitamin C and carotene. Regular eating has a very good anti-aging effect. You can also choose eggplant, tomatoes, mushrooms, fungi, edamame, and other vegetables as ingredients for your midday meal. The more types and colors that go together, the better.
5.Fruit is a favorite food of many people. Eating fruit in the middle of the day not only increases appetite, but also replenishes the body with the various nutrients it needs. It's a good idea to eat fruit after a meal. Fruits such as apples, bananas, pineapples, oranges, lemons, and others will help you get the vitamin C and other dietary fiber you need throughout the day, which will keep you energized for the afternoon.