10Dietitian-Approved Packed-Lunch Tricks

Whether you’re still居家办公or just getting back into the office, a healthy homemade lunch can help you存钱and reach yourweight-loss goals。将PB＆J扔进带格兰诺拉麦片的棕色纸袋中很快，可以使人怀旧而舒适，但是如果您停在那里，它会很快变得重复和无聊。

幸运的是，很容易升级您喜欢的包装午餐而不完全大修。“午餐是一个很好的机会，可以通过加入水果和蔬菜来获得更多的'营养爆炸'，这是许多美国人所不够的。”莎拉·施利希特（Sarah Schlichter），MPH，RDN。这可能很简单，就像在沙拉上包装侧面沙拉以及您最喜欢的三明治或为奶酪搭配鳄梨。

如果您正在寻找更多的方法来为您的午餐日常工作增加额外的风味和营养，那么我们会为您提供服务。

Have a soft spot forBLTand鸡肉裹？“代替三明治的面包，请尝试Bibb或Romaine生菜包裹，”建议Kamaria Mason，MPH，RD。您可以提前包裹“三明治”，或者打包馅料和生菜包裹，并在午餐时将所有东西放在一起。绿叶蔬菜add extraphytonutrientsand crunchy texture and can be a healthy swap if you’re trying to cut back on calories.

“Try鹰嘴豆泥orGreek yogurt-based ranch dipinstead of traditional mayonnaise to create a protein-packed, fiber-fueled wrap or sandwich,” says Shamera Robinson, MPH, RDN. Guacamole or mashedavocado也要大量差异；交换它们起司然后您会减少饱和脂肪。

Mason and Robinson like to use more nutrient-packed condiments whenever possible. Instead of slathering jam or jelly onto a PB&J, try using新鲜浆果。将草莓切成薄片，或砸碎覆盆子，然后将其“散布”。你不仅会切成添加的糖，但你也会收获额外的纤维from the whole fruit.

Instead of squeezable or pre-flavored yogurts, which are often high in added sugar, opt for plainGreek yogurt。It’s rich ingut-friendly probiotics，，，，and you can control the sweetness by adding fruit or a touch of honey. Another great idea: “turn your plain yogurt into afrozen treat梅森说。鲁滨逊建议，如果您感到热带“混合在芒果和烤椰子上”。

“Try adding大麻，向日葵或奇亚种子沙拉以增加蛋白质，纤维，健康脂肪和微量营养素的额外增强。” Schlicter说。“它们增加了额外的质感，是混合物品的有趣方式。”

可能是你烤鹰嘴豆在用餐期间，吃松脆的小吃。Schlicter说：“将它们添加到沙拉中，以获得额外的植物性蛋白质和风味。”尝试用anti-inflammatory spices like turmericone week and then go spicy another week by adding cumin and chili powder. “Chickpeas, salt and red pepper flakes is another delicious combination,” she adds.

“不用说我们应该add more color to our plates。这不仅对眼睛更令人愉悦，而且水果，蔬菜，草药和香料提供了大量促进健康的营养，” Shahzadi Devje，Rd说。质地也很重要，通常是我们选择某些食物的原因。尝试在午餐中包括各种质地（松脆，光滑，耐嚼，酥脆），使它们令人兴奋和开胃。”例如，坚果and seeds are the perfect crunchy toppers for salads. And yogurt, tahini and guacamole offer a beautiful creamy mouthfeel for自制敷料，，，，says Devje.

Replicating bowls from your favorite restaurants is easier than you think. “Each week, prepare a一批全谷物，，，，烤各种蔬菜并进行实验不同的瘦蛋白，”说摩根P. McGhee，mph，路。“如果您是Chipotle的忠实拥护者，请尝试重新创建您的go-to burrito bowl;如果你戳的人,保持原料s likeseaweedand rice vinegar on hand to throwAsian-inspired rice bowls一起。”您的自制版本可能会更有营养，并且更适合预算。

“I love adding avocado to [grain bowl] or having nuts on the side to increase the nutritional value of my lunch,” says McGhee. For a fun topping with healthy fats, add 1 tablespoon of Tamari (gluten-free soy sauce) or Liquid Aminos to your favorite nuts and bake at 400°F (204°C) for about 10 minutes, suggests McGhee.

“在健康的旅程中，我们经常被困在限制饮食周期，” Devje说。“我们标记certain foods as ‘bad,’这些被认为是“限制的” - 直到令人恐惧的渴望打击，我们陷入困境。”取而代之的是，她建议将健康的零食作为午餐的一部分打包。实际上，eating dessert has been shown to help with weight loss。尝试其中之一美味的五兴趣甜点食谱低于200卡路里狗万买球网址to help you satisfy your sweet tooth without going overboard.

发现数百种健康食谱 - 从高蛋白到低碳水化合物 - 通过狗万买球网址“Recipe Discovery”在MyFitnessPal应用中。