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Packing a healthy lunch for kids or adults on-the-go requires a bit of ingenuity. This is not just in the food served. It is also in how it is presented. Consider purchasing a lunch box or case that has individual compartments, similar to a bento box. Otherwise, use snack-size sealable baggies to separate items.

When shopping for lunch, head for the produce, deli and dairy sections of the market first. Then, make your way into the bulk foods and bread sections. Lastly, hit the aisle with the packaged healthy snack options and cereals. The goal is to have a good variety of fruits, vegetables, protein, dairy, and carbohydrates.

Here are a few ideas to inspire your packed lunches:

Pasta Salad with Grilled Chicken

A salad, made with gluten-free pasta, chopped tomatoes and avocado, then sprinkled with olive oil, and feta from our deli section, offers a good balance of protein and carbohydrates. Filling and healthy, it provides ample fuel for your afternoon.

Banh Mi Sandwich

A Vietnamese Banh Mi sandwich is packed with veggies, pickles, and protein for a well-rounded meal. Use a slim, whole grain baguette for the bread. Then layer the sandwich with mustard or mayonnaise, lacto-fermented pickled vegetables and fresh herbs, thinly sliced roast beef or turkey, thin tomato slices, lettuce, and more mustard or mayonnaise. You can find more Banh Mi ideas here.

Snacks

It’s always a good idea to have a few snacks on hand to keep you going between classes or meetings. Easy-to-pack foods include:

• 1/2 cup of large blueberries
• Broccoli florets that have been blanched, lightly seasoned with coconut aminos, and chilled
• 1/3 cup of cubed, low-sodium deli ham + 1/3 cup cubed Swiss cheese
• 1/2 cup of mixed nuts.

Many of these items can be purchased at Famous Foods in Vancouver which aims to meet all of your grocery needs, including the natural and organic items on your shopping list.

As summer draws to a close in Vancouver, school days shift schedules into high gear for adults and children. To maintain your energy, mental focus, and immune system, build a strategy for success with these five lifestyle tips.

1. Eat Healthy Food

Limit your sugar intake. Reliance on sweet snacks and sugary drinks fills you with empty calories and puts your mood and focus on a roller coaster of highs and lows. Choose water instead of juice, soft drinks, or sports drinks.

Make fibre and protein a priority at all meals, including breakfast. Whole-grain unsweetened cereals, yogurt, eggs, and fresh fruit provide protein, fibre, and nutrients. Chicken, fish, and beans represent lean sources of protein at other meals.

2. Plan Your Snacks and Meals

Fight off the temptation of fast food during hectic days by stocking up on healthy foods. Load your lunch bag or dorm refrigerator with Greek yogurt, nuts, unsweetened whole grain foods, roasted edamame or chickpeas, carrots with hummus dip and whole fruits.

3. Rest the Mind

Meditation cleanses the brain of mental clutter. Even a few minutes of focused breathing or silent mantra recitation will renew your mental state, and regular meditation counteracts stress and anxiety.

Sleep is vital for brain health. You need to get enough rest every night to achieve peak performance and maintain a stable mood. Avoid screen time prior to bed and try to go to sleep at the same time every night.

4. Stay Active

As the school year slips into fall and winter, resist the couch and stay focused on exercise. Easy ways to boost your energy level include taking the stairs, walking or biking, joining a sports team, walking group, or taking an exercise class such as yoga or Pilates.

Even miniature activity breaks in the middle of long study sessions contribute to your wellness. Get up every 20 or 30 minutes and walk or stretch for a couple minutes.

5. Make Time for Friends and Family

Investments in relationships will increase your sense of connection and emotional resilience. Pursue activities with your friends or family every week. Organize a game night, take a walk in the park, or simply spend some time chatting.

The mindful management of your lifestyle will quickly produce benefits. Based in Vancouver, Famous Foods specializes in natural and organic health foods, many of which are available in bulk. This school year, make shopping at Famous Foods a regular assignment.