When lunchtime comes around, most everyone wants something delicious. But few have the time to prepare a nutritious meal. The result: We often settle for standard fare that is high in calories and low in nutrition.
Taylor Stein, RD
But there is a simple option. Make some easy swaps to lighten up your lunch. Low in sugar and packed with gut-healthy nutrients, these swaps, recommended by Mount Sinai dietician Taylor Stein, are great for both adults and kids.
Swap: White Bread for 100 Percent Whole Wheat, Sourdough, or Sprouted Whole Grain Breads
Why: Refined carbohydrates found in white bread have had fiber and nutrients removed to increase shelf life and change flavor. This also causes faster digestion and absorption, leading to rapid blood sugar spikes and crashes. Whole grain options digest more slowly, supporting longer-lasting fullness and steady energy throughout the day—important for both kids in the classroom and adults at work.
Tip: Look for “100 percent whole wheat” or “sprouted grain” as the first ingredient.
Swap: Deli Meats for Diced/Shredded Chicken, Turkey, Salmon, or Plant-Based Alternatives
Why: Deli meats often contain high levels of sodium and saturated fat and are preserved with nitrates and nitrites, which are linked to increased cardiovascular disease and cancer risks. Including plant-based proteins, using ingredients such as chickpeas, lentils or tempeh—a fermented soybean dish that is a staple food in Indonesia—can boost fiber intake and support environmental sustainability. Homemade proteins allow full control over seasoning and offer fresher, more wholesome meals. For kids, varying textures and flavors can build curiosity and lay the foundation for healthy eating habits.
Tip: Pack diced or shredded homemade proteins like chicken breast, turkey, or salmon, or choose plant-based options such as chickpeas, lentils, or tempeh. Use your favorite seasonings for flavor.
Swap: Sugary Drinks for Fruit-Infused Water, Smoothies, or 100 Percent Juice
Why: Drinks with added sugars are absorbed quickly by the body, causing blood sugar spikes and crashes that can result in fatigue and poor focus—whether in school or during an afternoon meeting. Sugary beverages also contribute to tooth decay and alter taste preferences, especially in children, encouraging more sugar cravings. Healthier drink choices are naturally sweet, less processed, and can be portioned to support proper hydration without the sugar rush.
Tip: Replace sugary beverages with fruit-infused water, homemade smoothies, or 100 percent juice.
To make fruit-infused water: Add fresh, chopped fruit of your choice to a pitcher of cold water, refrigerate, and let steep for up to 24 hours; the longer the steep, the stronger the flavor.
Swap: Packaged Sweets for Whole Fruits and Non-Processed Snacks
Why: Highly processed, fried snacks, such as potato chips and tortilla chips, are engineered to be extra flavorful, which can lead to overeating. This is especially concerning in children, as early exposure to such snacks can influence eating patterns into adulthood. Minimally processed snack options that deliver satisfying textures—like crunch—without the health risks are better choices for both kids and adults. They help shape healthier taste preferences and encourage moderation.
Tip: Instead of chips, cookies, or candy, opt for whole fruits, snacks with reduced sugar and sodium (avoiding excessive artificial sweeteners), or baked, roasted, or dehydrated fruits and vegetables—such as edamame or seasoned and roasted chickpeas.
Look for snack products with labels that include: “High fiber”; “No added sugars”; “Whole Grains”; “Reduced sugar, fat, or sodium”; and “Good source of.” Learn more about reading food labels.