FRESH is best

When planning for a week of healthy eating, Neika Hastings, director of nutritional services at White River Medical Center in Batesville, advises that a variety of foods is best. Below are a list of lunchbox essentials:

PROTEIN

A sandwich using whole-grain bread and lean lunch meat, such as turkey, is a good choice because of its nutritional value, and it is easy to make. A Mediterranean wrap with a wide array of vegetables offers a diverse nutritional offering. Hastings suggested natural peanut butter, as well. Regular peanut butter will suffice, but the sugar content makes it less attractive than its natural counterpart.

FRUIT

Bananas, apples and oranges are a good source of healthy eating without taking up a lot of lunchbox space.

VEGETABLES

Carrots and celery are good because they can be kept cold and stored in small spaces. “When used in moderation, you can even use ranch [dressing]. I wouldn’t go overboard on the ranch,” Hastings said.

SALAD

Adults can pre-make salads using fresh ingredients such as spinach leaves, strawberries and a variety of nuts, including almonds.

CASSEROLES

A baked dish utilizing lean meat and brown rice can provide leftovers for meals during the week.