Lunch doesn’t have to be boring!
With busier schedules and long days at school and work, it’s important to stay energized and make sure nutrient needs are met. Incorporate avocados into your lunchtime routine and start looking forward to this midday meal.
Nutrient-dense foods, like healthy avocados, that provide fiber and other vitamins and minerals in place of less healthy options can enhance the quality of the diet, and your lunch.
One-third of a medium avocado is one serving, and provides nearly 20 vitamins and minerals for just 80 calories. Avocados are a unique fruit because they contain unsaturated fat and can act as a “nutrient booster” by helping increase the absorption of fat-soluble nutrients like vitamins A, D, K and E.
Time to get inspired to pack a lunch that will be eaten, not traded or pushed to the back of the mini refrigerator.
These tips and tricks will help take your lunchtime nutrition from poor to powerful, without sacrificing nutrition—or flavor.
1
Switch to a different spread for the bread.
Opt for nutrient-dense mashed avocado to hold a sandwich together instead of more traditional spreads and dips. This nutritional comparison chart shows how avocados are a great substitution. Try this Smoky Avocado Spread to create a new and interesting flavor profile.
2
Add sliced avocados to salads, sandwiches, and wraps
Adding flavor with fewer calories and saturated fat, like in this Savory Turkey Torta with Spicy Avocado Salsa.
3
When in doubt, make it a bowl.
Create your own bowl lunch with vibrant vegetables, hearty grains, savory protein, and a mouthwatering dressing. Avocados make the perfect addition like in this Avocado Poke Bowl. The best part is that they’re easy to make at home and minimal to no cooking is required!
4
Don’t fear leftovers!
Get creative with these tasty Turkey Avocado Lettuce “Tacos” – a great way to use last night’s leftover turkey for lunch the next day.
