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Healthy Packable Lunch Ideas – Good for You and Your Wallet!

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Healthy Packable Lunch IdeasHave you ever missed lunch because you didn’t have time to run out and grab a meal? Then you know firsthand that delaying or skipping meals leaves you feeling ravenous. Being overly hungry can decrease focus and productivity and increase irritability and stress. That’s no fun for anyone!

Bringing lunch from home makes it much less likely that an unexpected meeting or schedule change will keep you from eating a nutritious lunch. Plus, when you are in charge of the ingredients and portions, it’s easier to tailor your meal to your specific nutrition needs, health goals, and taste preferences.

Let’s not forget about the money you can save by bringing instead of buying. Here in NYC, even a basic salad or sandwich can easily cost you $10, and that adds up fast. Packing your own lunch just three days a week could save you over $100 a month. I can think of a lot of ways I’d rather spend $100 than on a boring sandwich or salad. What would you rather do with all your extra cash?

Ready to start bringing your lunch, but not sure what to pack? I recommend including these four components to make a satisfying, well-balanced meal that will keep you feeling energized:

1. Whole Grain (or other high fiber starchy carbohydrate) – Try quinoa, brown rice, sweet potatoes, whole grain bread, whole grain pasta, or beans/legumes (which are a source of protein too).

2. Protein – Try tuna, salmon, skinless chicken or turkey, eggs, veggie burgers, tofu, or tempeh. Dairy foods are another protein option (and a good source of calcium). Choose mostly low-fat and nonfat varieties of milk, yogurt, and cheese.

3. Produce – All fruit and vegetables make good choices, so just pick your favorites!

4. Healthy fat – Try nuts, seeds, avocado, hummus, or olive oil.

Need some meal ideas to get you started? Here are a few of my favorites:

Quick and Healthy Packable Lunch Ideas:

Greek Pasta Salad
Add red and green peppers, cucumbers, cherry tomatoes, olives, and feta cheese to whole grain pasta. Toss with olive oil and balsamic vinegar or lemon juice. Add chickpeas for extra protein and fiber. Tastes great hot or cold.

Quinoa Burrito Bowl
Combine quinoa, black beans, bell peppers, onions (and any other veggie of your choice). For extra protein, add grilled chicken or tofu. Top with salsa and add guacamole or roasted pumpkin seeds for some healthy fat and extra flavor. Also delicious hot or cold!

Asian Pita Pocket
Fill a whole wheat pita pocket with broccoli slaw, shredded carrots, and sliced cucumbers (Tip: to save time, look for prepackaged slaw or other shredded vegetables in your produce aisle). Add a protein of your choice like baked tofu, tempeh, grilled chicken, or shrimp. Top with light ginger dressing.

Peanut Butter and Jelly (with a twist)
Freshen up this old standby by using sliced bananas or fresh berries instead of jam. Choose a natural peanut butter (or other nut butter like almond butter or cashew butter) without added sugar or oils. Serve on whole grain bread – whole grain cinnamon raisin bread is one of my favorites.

Grab-and-Go Lunch
This lunch option is perfect for those mornings when you don’t even have five minutes to spare. You just need to spend just a few minutes once a week prepping, portioning, and pre-packing some of the items. Whole grain crackers are one of the easiest options for the grain component. Baby carrots, cherry tomatoes, and snap peas are no-fuss veggies. Bananas, apples, pears, and clementines are good no-prep fruit choices.

Keep some portable proteins on hand like tuna or salmon packets, pre-cooked/pre-seasoned tofu, lean deli meat, nut butter packets, and hard-boiled eggs (Tip: you can make hard-boiled eggs ahead of time. They will keep for about one week in the refrigerator). Single serving packets of hummus, guacamole, or nuts are easy fat additions. Then, all you have to do is grab one item from each category and go. Voila! You have a well-balanced lunch in less than 60 seconds.

What is your favorite packable lunch?

Let’s Put an End to Weight Stigma

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Weight StigmaToday is day three of the 4th Annual Weight Stigma Awareness Week, hosted by the Binge Eating Disorder Association (BEDA). According to the Merriam-Webster dictionary, a stigma is “a set of negative and often unfair beliefs that a society or group of people have about something.” In the case of weight stigma, the unfair beliefs are based on a person’s weight, shape, and/or size.

Sadly, weight based stereotyping is pervasive in our society and seems to be a socially acceptable form of prejudice. From the media to the schoolyard to the workplace, children and adults are judged everyday based solely on their size. For example, a person of larger size than what our society considers acceptable may be perceived as lazy or lacking discipline. A thin person may be wrongly labeled as having an eating disorder.

Verbal abuse, bullying, and discrimination are common manifestations of weight stigma. Whether the consequences are subtle or overt, weight stigma can negatively impact all aspects of a targeted person’s life, including their self esteem, interpersonal relationships, education, employment, and healthcare.

One way to begin combating weight stigma is to challenge our own misconceptions.

Wonder if you might hold any weight biases? Ask yourself these questions:

1. A thin person is healthier than an overweight person. TRUE or FALSE? 

2. Weight loss is always a positive outcome. TRUE or FALSE?

3. If a person feels bad enough about their weight, they will be motivated to change it. TRUE or FALSE?

If you answered FALSE to all the questions, you are correct. If not, here is the truth:

1. Thin does not always mean healthy. Think about a thin individual who chain smokes, eats fast food daily, and doesn’t exercise. Would that person be healthier than someone with a BMI in the overweight range that doesn’t smoke, follows a healthy diet, and exercises five times a week?

2. Although weight loss as a consequence of adopting healthier behaviors may be positive, weight loss by any means is not healthy. In fact, many methods of weight control are anything but healthy.

3. Shaming people about their weight actually increases the risk of obesity and eating disorders.

To learn more about weight stigma, check out some of the Weight Stigma Awareness Week tools and resources on the BEDA website.

Musings on J.Crew and the New Size 000

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J.Crew Launches Size 000J.Crew has been heavily criticized since announcing the launch of their new women’s size 000, equivalent to an XXXS. A J.Crew spokesperson (as reported on today.com), defended the new size, saying it was launched to meet the demand for smaller sizes in Asia. The need for a triple zero is a direct result of J.Crew’s practice of vanity sizing, although the company is not exactly admitting it (only saying their sizes “run big”).

As the average weight of American adults has steadily increased over the last five decades, retailers have had to offer increasingly larger sizes to match this trend. But instead of just adding larger numbered sizes, J.Crew and other manufacturers have adjusted sizes downward. A size 12 may be labeled as an 8, an 8 becomes a size 4, and so on. With no real standards for clothing sizes, this practice, known as vanity sizing, has easily become the norm.

From petite to plus size, we all deserve to have stylish clothes that fit us well

Perhaps an unintended consequence of this practice is that women who were wearing a size 2 or 4 a decade ago have basically been vanity-sized out of adult clothing options. If the addition of size 000 is really about meeting the demand for smaller sizes, and their sizes already “run big,” why not adjust the sizes upward and add a size 22 or 24? J.Crew’s triple zero addition implies that there is something wrong with larger sizes – a fallacy worth taking a stand against.

Even the term “vanity sizing” is infuriating. It implies that the smaller the number on the tag, the better we feel about ourselves, making it more likely that we will buy. Do clothing manufacturers think we want to be lied to? Do they think we can’t be trusted to buy the clothes that fit us best just because we may not like the size on the tag?

Public Outcry

Since the launch of the new size, responses have ranged from blaming J. Crew for giving women eating disorders to contempt for those women who will fit in the new size. Blaming J.Crew for causing eating disorders oversimplifies these complex psychological disorders and is misguided. The harshness directed at women who may benefit from the addition of the new smaller size is downright wrong.

The recent criticism of J.Crew has also brought necessary attention and scrutiny to the practice of vanity sizing. I am not in favor of deceit, particularly for the purpose of monetary gain. Many women I know, including myself, would much prefer consistency in clothing sizes. I would love to walk into a store and know my size without having to try on 10 pairs of pants to figure out what to buy.

Vanity sizing needs to be addressed before negative number clothing sizes begin showing up in stores, but unfortunately the practice is probably not going anywhere any time soon. So what can we do?

Let’s start by not giving clothing companies the power to determine how we feel about ourselves

So many women today are unhappy with their bodies. Do I think that the unrealistic images that are portrayed in magazines and on runways contribute to our discontent? Yes. Do I think that we will all magically feel better about ourselves if that someday changes? No. Any validation that we feel when we see a certain number on the scale or fit into a certain clothing size is fleeting. Our sense of self-worth is much deeper than that. And it is up to us, not the clothing companies or fashion industry, to build and nurture our self esteem and confidence.

I have at least five different sizes of pants hanging in my closet that all currently fit me. Am I a better, more attractive person on the days that I wear my smaller-sized pants? I am not going to let a completely arbitrary number like my clothing size determine my self worth.

Whether we are inclined to direct judgment towards ourselves or others based on body shape and size, it helps to remember that the size you wear says nothing about who you are as a person. Just because a woman fits into a size 000 does not mean she has an eating disorder. And a woman wearing a plus size is not necessarily unhealthy or any other negative stereotype associated with larger sizes.

The triple zero controversy has people riled up, and some of the backlash aimed at J.Crew is warranted. But I prefer to focus my energy on reminding myself how powerful compassion and acceptance towards ourselves and others can be. I pledge to celebrate the things I love about myself and my body, regardless of the number printed on my clothing tags. Who’s with me?