Category: Diet

health lunchbox

What a Healthy Lunch Box Should Contain

It is common to carry packed lunch especially for those who work far away from home or spending the whole day outdoors. School-going children too usually carry packed lunch. According to research, a huge percentage of packed lunches consumed by school children do not meet the nutritional standards of a healthy meal. Healthy lunches are crucial to the development of active children. Adults who carry packed lunches should also strive to eat food that meets nutritional standards. It, therefore, invites the question of what a healthy lunch box should contain. These are some of the foods to have in a lunch box:

Starchy carbohydrates

We consume carbohydrates primarily from starchy food. These types of food play an important role in a healthy diet. Examples of starchy food to include in your lunch box are rice, potatoes, bread, cereals, and pasta. Starchy carbohydrates should form just about a third of the food in your lunch box. If possible, go for whole grain varieties because they are highly nutritious. Potatoes should be consumed without peeling off their skins for more fiber. Strive for a golden yellow color when cooking and a lighter color when baking.

lunchbox healthy

Fresh fruit and vegetable salads

Fruits and vegetables are an integral part of a healthy meal. They are a must-have in a healthy lunch-box. Tinned or fresh fruits are appropriate for your lunch-box. Dried fruit is high in sugar so you should only have it occasionally. Dried fruit bars, on the other hand, should be left out of the lunch box because they contain high levels of sugar, are low in fiber and can cause damage to the teeth especially for children who may not understand the importance of brushing their teeth after consuming these types of food. Vegetable sticks should also go into a lunch-box.

Source of protein

It is essential to have a balanced diet even if you are eating food from a lunch-box. You should, therefore, have a source of protein in your lunch box. Some of the best sources of protein for a healthy meal to have in your lunch-box include fish, eggs, beans and pulses, cheese, and meat. You can also have a dairy alternative since they are also good sources of protein. Protein is important for growth and should, therefore, never miss from the lunch-box of a school-going child.

lunch box

A healthy drink

A healthy lunch-box should never miss a drink such as skimmed milk, fruit juice or water. Sugar-free drinks are also appropriate for a healthy diet.

Fillings

Ensure that you vary the fillings in your lunch-box. Some of the fillings to have in healthy lunch-box include peanut butter, tuna, and grated lettuce and carrot. Avoid unhealthy fillings such as chocolate spreads, honey and jams, and fatty meat. You should also not include fizzy and sugary drinks in your lunch box. When packing bread in the lunch-box, avoid white bread and use brown bread instead. If your child does not like brown bread, use whole white bread instead.

These are some of the foods to have in a healthy lunch-box. Ensure that you have a balanced, healthy meal even when away from home. Consider the health and growth needs of children as you pack their lunch-boxes.…

vega protein

How to Buy the Best Vegan Protein Powder

There are various reasons as to why one can choose to buy vegan protein powder. This powder is made from different protein sources ground together and making the best vegan protein powder. The real essence of taking a protein powder is to reduce the amount of protein food consumed by a person. How does vegan protein powder reduce the amount of food consumed by a person? Protein powder is made from various protein sources: white meat, red meat, peanut, bean, and peas. The powder takes some of these ingredients and they are dried up. Instead of buying one kilogram of meat, he can summarize the benefits by taking two full spoons of the powder.

How can one identify and buy the best vegan protein powder?

Consider the ingredients of the powder

powderThe best protein powder is made from the great ingredients. Be sure to check the ingredients of the protein powder. The powder can be made from different ingredients. There is no bad ingredient. However, there are better ingredients than others. Ingredients with high levels of protein are the best. Powder made from fish are the best fish contains all the necessary proteins needed from the body. Protein powder made from white meat should be preferred to those made from red meat. Red meat contains fewer levels of proteins than white meat. Proteins from plants should be treated as red meat. They should not be ranked high on the preference list.

Buy from a reputable dealer

You can either buy your powder from the manufacturer or a retailer. A manufacturer will purely sell his products. One should buy from a manufacturer that is renown and reputable. A manufacturer whose products are known to be of high quality. Before buying from a manufacturer check whether the goods have been checked for standardization. Some manufacturers can sell good directly from the factory. Ina manufacturer’s premises be sure to buy in large amounts as they will sell at low prices. When you choose to buy from a retail shop, be sure to buy from a retailer with a variety of powders from different companies for you to choose from If it is your first time to buy, buy powders from different companies. Compare the taste and the quality of the powders. Next time, buy the powder from your best manufacturer.

Consider the price and the packaging of the powder

protein vegaConsider the packaging quality of the powder. The powder should be packed using the international recommended standards. Packaging should be canned. Canning prevents air and bacteria from entering the powder. The can should be sealed. If the seal is broken, don’t buy the powder. The final consideration to make is about the price. There are different ways to reduce the amount of money will spend on a commodity. Assuming the buyer is rational and is looking forward to spending the least amount of money to get the best quality powder. One can buy in wholesale to enjoy discounts from the sellers.…