The fall season offers up a whirlwind of activity. The to-do list can seem endless when you’re shopping for school supplies, updating wardrobes, adjusting to earlier alarm clocks, and managing extracurriculars. Meal prep can feel like an added drag when you’re already burning the candle at both ends. But, packing bone-healthy lunches doesn’t have to be overwhelming. With a little advance planning and creativity peppered in, you and your family can enjoy deliciously satisfying meals that are good for your bones.
Knowledge is Power: Study Nights for Lunchtime Delights
Learning the basics about bone health is the first step in creating meals that provide the essential nourishment to promote long-term vitality. Our bones provide structure, support, and protection for our bodies. Beneath their sturdy exterior lies a dynamic process known as bone remodeling, where old bone is broken down and new bone is built. This cycle is heavily dependent on the nutrients we consume. Starting early in life, proper nutrition plays a pivotal role in shaping the strength and density of our bones, and maintaining this balance becomes even more crucial as we age.
Lunching and Learning: Nutrient Stars for Bone Health
Step into the spotlight: Calcium and vitamin D are the dynamic duo of bone health. Calcium is the building block of bones, while vitamin D helps our bodies absorb and utilize calcium effectively. But they're not alone on this stage. Magnesium contributes to the structural integrity of bones, while vitamin K plays a critical role in bone mineralization. Potassium also works together with other vitamins and minerals to promote good bone health. Each nutrient has its unique role, and together, they form a symphony that helps keep our bones strong.
Pack a Lunch to Nourish And Flourish
Putting together a bone-boosting lunch box is an art that requires a bit of planning and creativity. Start by prepping ingredients in advance, from chopping vegetables to grilling proteins. Assemble your lunch box with a balance of whole grains, lean proteins, and colorful produce. Include small portions of healthy fats and a sprinkle of seeds for an extra nutrient boost. Remember, variety is key to ensuring you get a full spectrum of bone-supportive nutrients. Here are some handy pointers to get you on the right track.
You don’t have to start from scratch: Staring at a blank calendar and trying to figure out what meals to place in each slot can be a daunting place to start. Make things easier by keeping a running record of the meals you usually cook over a couple of weeks, taking note of what you and your family enjoy. When you sit down to create a plan, it will practically write itself!
Make use of the weekend: Weekends offer the perfect opportunity to prepare for the week. Take a few hours and do all the chopping, roasting, and boiling you can ahead of time.
Plan ahead for leftovers: Keep an inventory of what you have and plan your grocery shopping so that nothing in your stock ever has to be tossed. Cook your meals with leftovers in mind. Prepare more than you immediately need, and you will always have some containers at the ready.
Buy quality food storage containers: Containers of all sizes will be indispensable for compactly storing leftovers, prepped ingredients, sauces, and anything else you might need to assemble the perfect lunch box. Glass is also a good container material if you don’t like plastic since you can see what’s inside immediately, it's microwaveable, and it won’t affect the taste of food no matter how long it is kept in there. Glass has also been shown to hold onto nutrients in food longer than plastic.
Have a good breakfast: Getting breakfast right will give you the best chance of eating healthily during the day, so don’t skip it!
Cut yourself some slack: The best-laid plans will often fall apart, so don’t worry if you don’t always get things right. Practice and routine will win out eventually.
Stock up: Fill up your freezer with ingredients for various meals, such as peas, soups, berries, ground beef, seafood, and so on.
Involve the whole team: Including the entire family in your meal prep efforts and listening to their input will encourage them to be conscious of their eating habits and more willing to go along with the plan.
Plan on a full belly: Creating a meal plan or grocery shopping shouldn’t be done on an empty stomach. In this state, we tend to buy too much food and lack the clear thinking to plan. Have a cup of tea and a snack before designing your meal plan and heading to the store.
Elevate Your Lunch Box Game: Bone-Nourishing Combos
Crafting a lunch box packed with nutrients is so important for providing all the nourishment that your brain, body, and bones need to succeed! Give yourself an A+ by balancing essentials, such as protein, dairy, whole grains, and a spectrum of colorful fruits and veggies. And, let's not forget the spice of life—mix things up to keep your palate dancing with excitement. Remember to keep your portions in check for a lunch that's just right. Let's put theory into practice with some of these easy and delectable bone-nourishing combinations.
Mediterranean Quinoa Salad: A vibrant assortment of colors and flavors to delight your tastebuds!
Cooked quinoa
Cherry tomatoes
Cucumber
Red onion
Kalamata olives
Feta cheese
Fresh parsley
Olive oil and lemon juice dressing
Grilled Veggie Wrap: Veggies are the superstar of this summer show.
Whole-grain wrap
Grilled zucchini, bell peppers, and eggplant
Hummus
Spinach leaves
A handful of fresh strawberries on the side
Salmon and Avocado Bowl: A power-packed bowl to fuel your day!
Grilled salmon
Sliced avocado
Mixed greens
Thinly sliced red peppers
Brown rice or quinoa
Almonds
Balsamic vinaigrette or sauce/dressing of your choice
Greek Bento Box: A Mediterranean-inspired assembly that’s sure to fill you up.
Greek salad: cherry tomatoes, cucumber, feta cheese, black and green olives, fresh parsley
Side of vinaigrette: extra virgin olive oil, lemon juice or vinegar
Whole wheat pita and hummus
Green and red grapes
Italian Classic: A great way to taste the sunny Italian summers in a simple lunch box!
A few fresh tomatoes
Fresh mozzarella
Basil
Pesto
Pine nuts
Black and green olives
A few slices of deli turkey or prosciutto (rolled up)
Whole-grain crackers or a toasted slice of whole-grain bread
Protein Box: Get your protein fix for the day!
A roasted chicken breast
One or two boiled eggs
Cherry tomatoes
A small scoop of cottage cheese
Sliced red apple
Tablespoon of almond or peanut butter
Energy Boost: Pick yourself up for the rest of the day with this energy-packed lunch box.
Coconut or Greek yogurt
A drizzle of maple syrup or honey
Fresh berries
Mixed nuts: cashew nuts, walnuts, almonds
Tablespoon of almond or peanut butter
Apple slices or additional fruit of your choice
Vegan Delight: A healthy, plant-based alternative.
Vegan salad – get creative: cherry tomatoes, bell peppers, cucumber, onions, chickpeas, brown rice, green and black olives, pepper, salt, extra virgin olive oil with vinegar or lemon juice
An avocado
Lemon wedges
Carrot or celery sticks with light vegan (cashew) cream cheese
Let your lunch be a reminder that investing time and energy into your bone health is an investment in your future self. With thoughtful ingredient choices, creative recipes, fun combos, and a commitment to mindful nutrition, you're laying the foundation for a lifetime of strong and flourishing bones.