In times of accelerated routine, the lunch box has become the ally of those seeking a balanced and economical diet . Bringing your own food to work allows you greater control over the ingredients, portion size and preparation method, as well as avoiding the pitfalls of eating out and spending more.
However, putting together a lunch box that is practical, nutritious and that maintains the quality of food until the moment of consumption requires some care .
Choosing the right container, keeping food well preserved and knowing how to heat food properly are key points to ensuring that the meal arrives at lunchtime still appetizing and nutritious.
Choosing the container: glass, plastic or stainless steel?
The first important decision when preparing a lunch box is choosing the right container. Jean Lemos, a nutritionist at the Ipojuca Valley University Center, points out that the material used in the lunch box container can directly influence the quality of the food.
According to him, glass containers are the best choice for heating in the microwave. “Glass is inert, meaning it does not release toxic substances when heated, and it does not absorb odors or flavors from food, maintaining the quality of the meal,” explains Lemos. However, the nutritionist warns that this material can be heavier and more fragile, requiring care when transporting.
Another option is plastic lunch boxes, which are lighter and more practical to transport. “Plastics free of bisphenol A (BPA) can be safely used in the microwave, but it is important to be aware of signs of degradation, such as stains and odors, which indicate that the material is wearing out,” adds Lemos.
Stainless steel lunch boxes are great for transporting, but they cannot be heated directly in the microwave, requiring the food to be transferred to another container before heating.
Food preservation: maintaining freshness and safety
The transportation and preservation of food are crucial to maintaining freshness and avoiding contamination.
“One of the main concerns when preparing lunch boxes is ensuring that the food does not stay out of the ideal temperature for too long, which can lead to the proliferation of bacteria,” warns Lemos. To avoid this, he recommends using thermal bags with ice packs, especially if there is no access to a refrigerator at work.
Additionally, Lemos suggests separating food into different containers. “Salads, fruits and sauces should be transported separately from cooked or hot foods to preserve texture and flavor,” he recommends.
It is also important to use jars with airtight lids, which help prevent liquids from leaking and maintain the natural moisture of the food.
Tips for maintaining nutrients and avoiding contamination
Daniel Tenório, clinical nutritionist at Hospital Nove de Julho, explains that preparing food correctly is essential to ensure that it maintains its nutrients even after being prepared in advance.
“Steaming vegetables, for example, preserves more nutrients than boiling them in water,” he explains. The expert also recommends cutting the ingredients into uniform sizes to ensure even cooking and avoid wasting nutrients.
To maintain food safety, food must be cooled quickly. “After preparation, food must be cooled as quickly as possible to prevent it from reaching a temperature range that facilitates the proliferation of bacteria, between 5°C and 60°C,” highlights Lemos.
He recommends dividing large portions into smaller containers to facilitate even cooling. Refrigerated lunch boxes should be consumed within three days, and frozen ones within one to three months, depending on the type of food.
How to heat without losing quality?
Heating your lunch box correctly is essential to preserve the flavor and texture of your food.
Tenório recommends heating on medium power and stirring the food halfway through to ensure even heating. “Using a microwave-safe lid helps to keep the food moist, preventing it from becoming dry or tough,” he explains.
Another precaution is to avoid heating fresh foods, such as salads and fruits. “These foods should be eaten cold to prevent them from wilting or losing their crispiness. Always store these items in separate containers,” he adds.
Practical guide to assembling your lunch box
- Planning : Choose recipes that combine lean proteins, whole grain carbohydrates, and a variety of vegetables. Plan your portions according to your nutritional needs.
- Preparation : Cook food healthily, using methods such as baking, grilling or steaming. Cut ingredients into uniform sizes.
- Cooling : After preparation, quickly cool the food to prevent the proliferation of bacteria.
- Storage : Use airtight containers and store the lunch boxes in the refrigerator for up to three days or in the freezer for up to three months.
- Transport : use thermal bags with ice packs to keep food fresh until ready to eat.
- Heating : heat on medium power, stirring the food halfway through, and use a lid to preserve moisture.
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This content was originally published in Healthy lunch box: how to prepare a nutritious meal to take to work on the CNN Brasil website.
Source: CNN Brasil
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