Brown Bag It?
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Tired of the same old peanut butter and jelly sandwich? Cafeteria
foods not meeting your finicky taste? Need new ideas for a healthy lunch?
Read on for some ideas to perk up that ordinary brown bag. To keep lunches from getting boring and unappealing, try new foods. Think variety! Use the Food Guide Pyramid as your guide to create a healthy and appetizing meal. Try to include at least one serving from each of the food groups. If trying to lose weight, look for reduced fat items. The following tips will help in preparing the perfect lunch. |
by: Sharon Bryant, RD, MGH Dietitian |
Sandwiches: Sandwiches are a great way to create a nutritionally
balanced food. They can include the best combination of carbohydrates, protein,
fat, vitamins, and minerals. And they are easy to make!
- Experiment with bread. Instead of white bread, try whole wheat, whole grain,
rye, or pumpernickel. For even more variety, use a bagel or pita pocket.
- Choose lean meats, like roast beef, turkey, chicken, or ham. If you are concerned about the fat content, try luncheon meats labeled at least 95% fat free.
- Stack on the vegetables. If iceberg lettuce does not seem appealing any more, try a different variety of lettuce, like green or red leaf, romaine, spinach, or even bean sprouts. These add variety and increase the sandwiches' nutritional value.
- Don't forget the condiments. While some condiments have a reputation
of being high in fat, they can still be used in a well-balanced diet. Remember
to use a smaller portion size or try the reduced fat kinds of mayonnaise,
salad dressing, or margarine. For an extra zing without calories, use mustard
or any of its spicy versions.
Fruits/Vegetables: Don't forget to add the fruits and vegetables. Getting five servings a day is easy when you include these in your lunch. Fruit and vegetables are the original snack food - fast and easy to prepare.
- Try a new variety of fruit or vegetable each week.
- Pack a pre-packaged box of raisins or make your own blend of dried fruits, like apple rings, banana chips, and dried apricots.
- Freeze fruits available in summer months for variety during the winter.
Dairy: If a glass of milk is not possible, try another dairy product,
such as yogurt or cheese. Yogurt comes in many tasty varieties and can be
low in fat. Add a slice of cheese on your sandwich or pack cheese sticks.
Extras: Just because you are trying to eat healthy, does not mean
you have to give up old favorites like potato chips or cupcakes. Used in
moderation, these products will help add variety. Also, there are lower calorie
varieties such as pretzels, baked potato chips, reduced fat crackers, or
reduced fat cookies.
Be creative and enjoy!
