It’s always healthier and more nutritious to brown bag your snacks and lunches. Next to eating a well-balanced breakfast, a snack and lunch are very important meals, since over-hunger promotes over eating later on in the day. Nutritious lunch and snacks provide energy and key nutrients to help focus and concentrate on the day’s activities. A well-stocked pantry, full of healthy snack and lunch choices, prevents boredom with eating.
Always remember food safety guidelines. Invest in an insulated lunch kit. Keep cold foods chilled with a mini ice pack. A good thermos is a wise choice for hot meals.
Plan lunches around fruits, vegetables and whole grains and aim to include at least 3 of the 4 food groups.
8 ways to build a healthy lunch-box:
1. Sandwiches are still the most popular lunch choice but add variety by:
* Vary the breads – chose multigrain, whole wheat, rye or pumpernickel bread or rolls, mini-bagels, stuff a pita pocket or wrap up a tortilla. Just changing the bread will add variety. Whole grain breads are carbohydrates and great energy sources.
* It is important to eat protein at lunch. Visit the deli counter, but choose leaner deli meats such as roast turkey or chicken, ham, roast beef or pastrami. Go meatless and use hummus, low fat cheese, cream cheese, peanut butter or tuna/salmon salad.
* Add lots of veggies to sandwiches. Add mixed greens, cucumber, tomato, sprouts, shredded carrots, roasted vegetables or take sliced veggies in a Ziploc bag to add to sandwich before eating. Use mustard, low fat mayonnaise, hummus or ketchup as a spread.
2. When the weather gets cold, heat up leftovers – fill a thermos with soup, pasta or noodles.
3. Salads are a great lunch – fill a container with greens and add cherry tomatoes, diced cukes, pepper slices and top with a lean protein such a grilled chicken, tuna, salmon or chickpeas. Bring a low fat salad dressing from home.
4. If you are a nibbler, then take an “appetizer” lunch – buy a divided plastic container and fill with cheese cubes, cold cuts rolled up, veggie sticks, crackers, hummus or yogurt.
5. Who says cereal is only for breakfast? Take a plastic container of cereal and a thermos of milk. Pack a container of cut up fruit, a banana or berries to add.
6. Always bring a couple pieces of fruit to snack on throughout the day.
7. Pack a container of nuts or trail mix. Nuts are a great protein source and will fill you up – remember 1/4 cup is a serving!
8. Take a low fat granola bar, oatmeal cookies, or homemade muffin or loaf once in awhile to prevent that mid afternoon visit to the coffee cart. Click on the tag cloud “Recipes” on the right-hand side of the page for previous postings featuring healthy recipes.
Now that the weather is nice, go outside at lunch and take a walk – you will have more energy for the rest of the day!
Shauna Ratner
Registered Dietitian
St. Paul Hospital Heart Centre
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