Pack Your Lunch!

 Bring A Lunch And Eat Better 

“Brown-bagging” it for lunch isn’t just for children! Brown bag lunches can be exciting, tasty and easy. Furthermore, you are more likely to eat healthier and save money when you prepare your own lunch. Fuel your body with exciting flavors and nutrients with the following ideas and alternatives.

Brown Bag Basics:• Include “color” by adding fruits or vegetables to your lunch.
• Include a low-fat source of calcium such as light yogurt, low-fat milk or soy milk, low-fat cottage cheese or lower-fat cheese.
• Include a good source of fiber such as whole wheat bread, whole wheat pasta, beans, brown rice or whole wheat crackers.
• Skip the sugary beverages.
• Keep portion sizes in check. Use zip-lock snack baggies or buy already portion controlled crackers, cookies and popcorn.
• Utilize left-over items from dinner!
• Brown bag lunches don’t have to come in a paper bag! Try an updated, adult version by using an insulated lunch bag. Keep items chilled with a frozen water bottle or ice pack and carry a thermos for hot items.

Better Brown Bag Options

Instead of:

Croissant with Tuna Salad

Try:

Tuna salad made with low-fat mayo on a whole wheat English muffin with shredded carrots, spinach leaves and sliced tomatoes 

Instead of:

BLT on Sourdough

Try:

Soy bacon, sliced tomato, thin spread of avocado, leafy green lettuce on whole wheat bread

Instead of:

Store Bought Wrap 

Try:

Whole wheat tortilla with hummus, chopped cucumber, chopped tomato, reduced-fat feta cheese, shredded purple cabbage and spinach leaves.

Instead of:

Hamburger

Try:

Veggie burger in a whole wheat pita pocket with reduced-fat cheese, spicy mustard or barbeque sauce, lettuce and roasted red peppers

Instead of:

PB&J on White Bread

Try:

Natural peanut butter on whole grain toast with sliced bananas and strawberries

Tasty Sides (round out your lunch your lunch with the following ideas):
• Melon balls and grapes
• Low-fat cottage cheese cups
• Low-fat string cheese and fruit
• Unsweetened applesauce cup 
• Light Laughing Cow cheese and 100-Calorie Wheat Thin pack
• Snack size 94% fat free popcorn (choose popcorn without trans fat or “partially hydrogenated oil”) and baby carrots
• Rabbit bag (carrots, cucumbers, red bell peppers, cherry tomatoes and celery) with hummus
• Low-fat granola bar
• Apple slices and handful of almonds

Make a pledge to pack your lunch each day this week!