“B rown-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.
Why Pack It?
- According to the National Restaurant Association, about 60% of people consume a commercially prepared lunch at least once a week and almost 25% consume commercially prepared items five or more times per week! Eating out once a week isn’t so bad, but eating out several times a week can make it hard to stick to a healthy diet.
- Busy people are a marketing target for fast food and chain restaurants – this includes working women and men as well as teenagers. Ignore the marketing, make your own decisions and bring your lunch!
- Bringing your own lunch is a sure fire way to eat healthier – doing so will save you calories, sodium, fat, saturated fat, trans fat and help you add fiber, fruits and vegetables to your diet.
- In addition to eating healthier, you will also probably get more done! Traveling to and from the restaurant takes time – just think, you could eat and still have time for noontime walk!
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.
Tasty Sides - add one as a snack or addition to one of the healthy alternatives above:
- 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
Please note: The information in this article is not to be followed asmedical advice, diagnosis or treatment. Please consult with your physicianor primary health practitioner for information regarding your own personalhealth and necessary treatments.
