Healthy Eating Guide

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Your Guide to Healthy Eating : Lunch

Taking Your Lunch With You

When you are a career person, it can be difficult not to eat out everyday for lunch. 

It is possible to take your healthy lifestyle on the go. 

You also never know what they are serving in school cafeterias these days, especially when it comes to older kids in middle school or high school. 

If you all brown bag it, then you can still create healthy lunches for your whole family.

The most important decision to make is what you are putting in those lunchboxes. 

It is very important that you choose foods that are easy, yet quick. 

If you are able to include a favorite food in each lunch, then there is less of a chance of your child hitting a vending machine to get a candy bar. 

When you are packing lunches, be sure to choose at least three of the following:

  1. 1 fruit or vegetable (fresh, canned or frozen)
  2. Whole grain product
  3. Milk or dairy production
  4. Meat, fish, poultry, eggs, peanut butter, legumes or hummus

It is also a good idea to get the family involved in fixing their lunches. 

Have a little session each night where everyone gets to choose some of these healthy items to put in their lunches.

  Lie out all of the healthy food options and let everyone decide what they want to take with them the next day.

  If they want milk to drink, it is a good idea to give them milk money, as it is difficult to keep milk cold at school. 

Kids will love to fix their own lunches. 

You might even have a special shelf in the refrigerator just for those foods. 

It is also a good idea to have plastic bags, napkins, plastic silverware and straws for the kids to pack in their lunches as well.

Healthy Lunch Tips

  1. Incorporate different breads in sandwiches. 
    1. Rye
    2. Pumpernickel
    3. Whole Wheat
    4. Tortilla wraps
    5. Pitas
    6. Bread sticks
    7. Crackers

  2. Bite sized veggies are best
    1. Baby carrots
    2. Broccoli florets
    3. Pepper slices

  3. Bite sized fruit are good too
    1. Grapes
    2. Blueberries
    3. Orange wedges
    4. Strawberries

  4. 100% fruit juice or milk money

  5. Single serving cereals (Good for breakfast too)

  6. Selection of various nonfat yogurts.