So how do bento boxes and weight-loss strategies work together you may be asking? You can use bento boxes for meals which help with providing specific portions, offers many options for variety with food and it’s convenient to use. Long term weight loss success works like this too. You need to practice portion control, variety in food is important to maintain interest and a process that is easy, is something you are likely to repeat. Let’s take a closer look.

Bento Boxes and Weight Loss Strategies

When you are thinking about losing weight, how you manage food is one of the first things that come to mind. Although strategies for losing weight are multi-factorial, food is definitely an important factor. You will find multiple strategies for losing weight (and specific ones that are directed towards food) in my blog post “20 Essential Tips For Losing Weight (and Keeping It Off)”. Using bento boxes is one of the ways to “manage food”.

What Are Bento Boxes?

Bento boxes are single portioned healthy meals built with convenience in mind. Originating in Japan, these boxes were created for family members who worked away from home, or their children who were in school. A bento box covers all the primary food groups-fruits, vegetables, proteins, grains and dairy for a well-balanced meal. Bento boxes are still used and have reached far beyond Japan’s borders. Many food stores and some restaurant establishments now offer bento boxes for dine-in, or take out and cover a wide variety of foods.

Bento Box Examples

Benefits of Bento Boxes

• convenient to use
• compact to store
• versatile compartments
• can use in microwave
• dishwasher safe
• portions controlled
• some are freezer safe-check with manufacturer
• some have added accessories for additional purchase-cutlery, thermos, dressing containers

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Possible Foods You Can Use

There are many types of foods you can use with a bento box which keep variety and portion control in mind when it comes meals and weight loss strategies. When you think “healthy”, here are some foods you can consider for bento boxes:

• sandwiches, wraps, pinwheels
• lettuce salads
• salad dressings
• fresh veggies
• fresh fruit
• hummus
• yogurt
• nuts and seeds
• trail mix
• deli meat
• cheese
• pasta salads
• quinoa salad
• bean salad
• pita chips
• popcorn
• pudding
• rice
• chicken
• fish
• boiled eggs
• avocado

When you think about foods to put into your bento box, you need to know how much is an appropriate portion and what type of food is suitable for a healthy diet. as a “graduate” from The Noom Weight Loss Program, I count calories and choosing foods that fall into Noom’s Color System for food. To learn more about this, please check my article “Green, Yellow and Red-The Food System At Noom”.

Variety is the Spice of Life

One of the true benefits of using a bento box is the amount of variety it offers. You might want your core meal to include fruits and veggies, a protein, healthy carbs and some form of low fat dairy. Choose one from each category. If you took your lunch to work 5 days a week, you could create 5 different meals! Variety is important when you are wanting to maintain your weight, because you don’t want to succumb to boredom. Be creative! Add color and add different textures to your food. You may find your coworkers are more interested in what you are eating and not what they are eating!

The Convenience

The really cool thing about bento boxes is that you don’t have to be super elaborate when you are preparing them. A few raw carrot sticks, radishes and zucchini wedges. Some hummus with pita chips. A handful of almonds and some mandarin sections. A colourful healthy and filling lunch that comes together in a snap. You can also prepare them a few days in advance and store them in your fridge as they don’t take up that much space. Just grab and go in the morning!

Bento boxes are not just for lunches though. You can use them for any meal. They are also suitable for any age. Bento boxes are used for kids school meals. These meals can definitely be geared to a child’s likes. Make it an adventure, every time your child opens their box at lunchtime!

Just Sayin’

Bento boxes and weight loss strategies fit really well together. If you are bored with having the same lunch everyday and wonder if you’ll just cave in one day and have a pizza slice and coke instead-try a bento box. If you are in a rush in the morning and don’t have time to make a sandwich-try a bento box. Do you find it hard to say no to a bag of popcorn but could eat popcorn that was portioned out ahead of time-try a bento box. The strategies go hand in hand and with some consistent use, you may just find yourself eating healthier, more satisfying food and losing some weight in the process. What’s to lose? Only the weight! Use a bento box and create good healthy lifelong habits that you won’t regret.