Packing a healthy lunch includes the 4 P’s of good nutrition: purchasing, preparation, portions, and planning. You need to have the correct types of foods on hand in your refrigerator and pantry, prepare them in a low-fat, low-calorie manner, select reasonably sized portions and plan a healthy menu mix. Pack your lunch the night before and make sure it includes at least 4 out of the 5 key food groups (grains, fruits, vegetables, meat, dairy). Use the following list of lunch suggestions to help improve the nutrition of your brown bag contents.
Since most people do not consume enough calcium, I do encourage you to consciously include 1 good calcium source at lunch such as low-fat yogurt, calcium fortified 100% orange juice, low-fat sliced cheese, cottage cheese or milk, cheese pizza, spinach, salmon, smoothie or cereal. Some of these items can be frozen so that they are more portable and food safe by lunch time such as the yogurt, smoothie & orange juice. They can also act as an ice pack.
If you are headed out to lunch this week, check out my previous post “Out to Lunch”.
Categories: Nutrition & Wellness