Most people don’t realize how much hidden salt there is in everyday snacks and lunches. With the prevalence of processed foods, it’s easy to overload on sodium – it’s even within many supposedly health-friendly meals. Fortunately, there are plenty of delicious and nutritious low sodium lunch options that you can pack for work or school, and have ready-to-eat when hunger strikes. Read on to discover some of the most appetizing low sodium lunch ideas for creating a healthier and more balanced diet.
1. Eating Healthy Lunches on the Go – Low Sodium Ideas
Being a busy, working adult, it’s all too tempting to grab a quick, sodium-laden fast food lunch on the go. But there are plenty of alternatives out there that are as convenient, yet considerably healthier. Here are five low-sodium ideas to get you started:
- Tuna salad wrap – mashed tuna, lemon juice, onion, celery, and mustard make a delicious, nutritious wrap.
- Curried chickpea wrap – combine chickpeas, a bit of light mayo, curry powder, and some shredded carrots for a wrap that’s full of flavor and protein.
- Chicken avocado wrap – use cooked chicken, mashed avocado, and some diced veggies for a fast, flavorful lunch.
- Cobb salad – this classic salad can easily be wrapped in a tortilla, and it freezes well if you want to make a few for the week.
- Egg salad sandwich – simple yet filling, this creamy, low-sodium blend of egg, mayo, celery, and onion makes an excellent lunch.
All these ideas are perfect for taking to work, or wherever life takes you. Just remember – eating a healthy lunch doesn’t need to involve a lot of sodium or prep time. With a bit of creativity, you can easily make something nutritious that tastes great!
2. Getting Creative with Low Sodium Lunches
When lunchtime rolls around, the last thing you may want is a bland, low-sodium meal. Fear not, low-sodium lunches don’t have to taste or feel boring. There are plenty of creative ways to make a delicious, flavorful meal and stay within your health and dietary guidelines.
One way to make a scrumptious low-sodium lunch is to mix up your salad. Swap out sodium-filled dressings for lighter, natural options like olive oil, vinegar and lemon juice. Top with roasted veggies and sprouts for a full-flavored dish. If your stomach is grumbling for something warm, try a quinoa bowl, stuffed with roasted squash or mushrooms, and a spoonful of fresh avocado and salsa.
Another option is to build a sandwich around simple, lightly-salted ingredients like boiled eggs, hummus, and fresh herbs. For an added boost, sprinkle on an antioxidant-packed superfood like chia, flax, goji berry, or hempseeds. And when all else fails, ditch the sandwich and opt for a bowl of vegetable soup. To make it flavorful and low-sodium, simply skip the added bouillon or prepare your own homemade stock with fresh ingredients.
- Be creative with your salads: swap out sodium- filled dressings for lighter natural options like olive oil, vinegar, and lemon juice. Toppings such as roasted veggies and sprouts will add flavor and texture.
- Create low-sodium sandwiches: use lightly- salted ingredients like boiled eggs, hummus, and fresh herbs. Sprinkle in any superfoods you have to get a nutritional boost.
- Try a warm bowl: Quinoa bowls can be a filling and low-sodium meal when stuffed with roasted squash or mushrooms, and a spoonful of fresh avocado and salsa.
- Go for soup: Skip the added bouillon and prepare your own homemade stock with fresh vegetables. This is an ideal way to make a healthy and flavorful low-sodium dish.
3. Reducing Sodium Intake with Packed Lunches
Many people easily exceed their daily intake of sodium when they’re confined to eating pre-packaged meals and snacks. To help reduce your sodium intake, it pays to get creative with your packed lunches. Making your own meals gives you the perfect opportunity to monitor the amount of sodium you’re ingesting.
Here are a few tips for reducing your sodium intake with your lunches:
- Choose fresh ingredients: Opt for fresh foods whenever you can. Fresh produce like fruits and vegetables, dairy, meats, and grains contain very small amounts of sodium and can help you keep your intake in check.
- Go for low-sodium condiments: Shop around for reduced-sodium varieties of condiments like salad dressing, ketchup, and mustard.
- Prepare food from scratch: You can use low-sodium ingredients in recipes that you make yourself like sandwiches, salads, and stir-frys.
- Check nutrition labels: Read and compare the labels of pre-packaged snacks, lunch meats, and prepared foods. The lower the sodium content, the better.
Practicing healthy habits like reducing your sodium intake can go a long way towards improving your overall health and wellbeing. Pack your lunches with these tips in mind and take your nutrition into your own hands.
4. Making Smart Choices for your Work or School Lunches
Making the right choices for your lunch is key to both staying healthy and staying alert throughout the day. Here are some tips to creating well balanced meals for work or school.
- Prioritize proteins! Beans, eggs, chicken, nuts and Greek yoghurt are all delicious and healthy options.
- Include plenty of vegetables – raw or cooked. They are versatile, delicious and contain loads of fibre and vitamins.
Include healthy fats like avocados and olives. These help to regulate your blood sugar levels, provide essential nutrients to your body and can help satisfy you for longer. Avoid pre-packaged meals. Often they are processed and full of sugar, salt and artificial preservatives. Of course, you can treat yourself once in a while, but do it in moderation.
The key is to make sure your lunch items strike a balance of proteins, carbohydrates and healthy fats – this way you’ll have plenty of energy to power through your day!
Q&A
Q: What are some low sodium lunch ideas I can pack for work or school?
A: Packing a low sodium lunch for work or school can be easier than you might think! Here are some delicious and wholesome lunch options to take with you:
• A fresh green salad topped with grilled chicken, walnuts, feta cheese, and a vinaigrette dressing.
• Veggie wraps made with spinach, carrots, cucumber, and hummus.
• Lentil soup with fresh veggies on the side.
• Overnight oats with berries, nuts, and chia seeds.
• Baked salmon served with steamed brown rice and roasted veggies.
• Greek yogurt parfait with berries, granola, and almonds.
With these delicious and nutritious low sodium lunch ideas, you can enjoy a well-rounded meal that’s good for your body and taste buds!
These healthy, low-sodium lunch ideas can help you ditch the processed fast food and pack something that tastes good and gives you the fuel and nutrients you need to get through your day. So give one (or more) of these lunch options a try for your next meal at work or school; your taste buds and your body will thank you!
For individuals who are self-aware of their daily sodium intake levels, packing a low sodium lunch for work or school can be particularly challenging. Starting with a healthy base, try to incorporate ingredients that have a naturally low sodium content. Most fruits, vegetables and yogurts are typically very low in sodium and provide a delicious and nutritious base for any meal.
To further add to the nutritional spectrum, add in servings of lean protein such as cooked fish or chicken. Or, for a vegan alternative, top your meal off with a serving of beans such as chickpeas or black beans. Both options are great sources of low sodium protein that can help maintain energy levels throughout the day.
Incorporate whole grains into the meal such as brown rice or whole-grain bread. For additional flavour, try tossing in some herbs and spices to replace the salt. Fresh herbs like rosemary, thyme, basil or chives, are all good options. Dried spices such as turmeric, cumin, garlic powder or paprika will also add character to your meal.
For lunch on-the-go, some convenient low sodium meal ideas include: spiralized zucchini with pesto and parmesan, tuna or salmon salads, quinoa bowls with grilled vegetables, and veggie wraps with hummus.
Lastly, don’t forget the snacks! Incorporate single-serve, low sodium snacks to keep energy levels up throughout the day. Examples include: unsalted nuts, air-popped popcorn, string cheese, and raw vegetables with plain Greek yogurt dip.
Low sodium lunches not only provide better health through maintained sodium levels, but also offer a variety of delicious and nutritious meals. With a little bit of creativity, packing a low sodium lunch for work or school can be an easier and tastier task!