Besides being a great way to carry meals when you’re out at work, school or travelling, a bento box can also help you eat healthy. By combining ingredients and controlling portion sizes, a bento box can provide you with fresh, nutritious meals without the high salt, oil and sugar levels often seen in takeout and fast food. Here are some tips for eating healthy with a bento box.
1. Balance the three major food groups
Healthy eating is based on balanced nutrition, and bento boxes are no exception. Make sure each meal includes the following three food groups:
·Protein: Such as chicken breast, fish, tofu or eggs. Protein is key to muscle repair and immune system health.
·Carbohydrates: Choose whole grains, such as brown rice, quinoa or sweet potatoes. They provide long-lasting energy and help stabilize blood sugar.
·Fruits and vegetables: Vegetables and fruits are sources of vitamins, minerals and fiber, which help improve digestion and boost immunity. Make sure your bento box contains at least one leafy green vegetable and some fruit.
2. Choose healthy cooking methods
To keep your food nutritious and healthy, the cooking method is important. Avoid deep-frying, heavy oil and salt, and try to choose steaming, boiling, baking and other methods, so as to maximize the retention of nutrients in the ingredients.
· Steaming or boiling: can maintain the natural taste and nutrients of the food.
· Baking: does not require much oil, suitable for making meat and vegetables.
3. Control the portion and avoid overeating
Another benefit of the bento box is that it can help you control the portion of food. Overeating can easily lead to obesity and health problems. You can choose a bento box with compartments to help you distribute the ingredients reasonably. For example, vegetables account for half, protein and carbohydrates account for a quarter each, to maintain a balanced nutrition.
4. Prepare in advance and reduce the temptation of fast food
Preparing bento in advance is an effective way to avoid the temptation of takeout and fast food. Planning bento recipes every week, preparing ingredients in advance and packaging them well, not only saves time, but also ensures that you eat healthy at every meal.
5. Avoid processed foods
Processed foods usually contain too much salt, sugar and unhealthy fats, which can cause harm to your health if consumed for a long time. Choose fresh ingredients whenever possible and avoid processed meats, canned foods or high-sugar snacks in your lunchbox.
By combining ingredients, cooking healthily and controlling portion sizes, lunchboxes can help you eat healthily and avoid the unhealthy ingredients of takeout food. With just a little time to prepare, you can enjoy a nutritionally balanced, convenient and delicious meal every day.
