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Brown Bagging it the Healthy Way
Taking your lunch to work, or school, not only saves money, but it can be a heart healthy alternative to fast food. Follow these tips for light-hearted lunching and safe storage.
1. Freeze water or fruit juice the night before—it’ll thaw by lunchtime and keep other foods cool.
2. Invest in a wide-mouth thermos for hot foods like soup and chili, or pack in a spill-proof, microwavable container.
3. Pack your lunch in a reusable lunch bag—it’s easier, neater and better for the environment.
4. If possible, store your lunch in a fridge as soon as you arrive at work.
5. If you take sandwiches, be sure to choose whole grain bread or wraps, and healthy non-processed lean meats and low-fat cheeses. Pack moist toppings (like lettuce, tomatoes, and cucumbers) separately and add them at the last minute to retain crispness.
6. Choose a variety of foods including something from each of the food groups: grains, vegetables, fruits, dairy, meat and beans. Clip this table of midday favorites and post it on your fridge:
Grains (for lunch, choose 2 or 3 servings)
__whole wheat bread or other whole grain bread
__whole grain crackers, breadsticks or flatbread
__whole grain breakfast cereals
__whole wheat tortilla shells
__whole grain pasta, rice or couscous left over from dinner
__granola bar (look for lower-calorie versions)
__oatmeal (makes a great snack)
Milk Products (choose 1 serving)
__skim, 1% or 2% milk
__chocolate milk made with skim, 1% or 2% milk
__reduced fat yogurt
__reduced fat cheese
__calcium-fortified soy milk
__low-fat frozen yogurt
__pudding made from skim, 1% or 2% milk
Fruits & Vegetables (choose 2 or 3 serving)
__carrot and celery sticks
__raw green beans or snap peas
__mix of sliced red, green and yellow peppers
__tossed salad
__last night's vegetable side dish (like green beans, broccoli or peas)
__your favorite fruit or mixed berry fruit salad
__raw cauliflower and broccoli spears
__small drink box of 100% fruit juice
Meat & Alternatives (choose 1 serving)
__sliced lunch meat (like roasted chicken, turkey or lean roast beef)
__last night's leftover chicken, fish or meat
__canned tuna or salmon
__bean salad
__hummus
__hard-boiled egg
__peanut butter
Keep your lunches exciting with flavors from all over the world
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| Mix & match these lunch choices |
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| Fruit & Veggies | Meat & Alternatives | Grains | Milk Products |
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| A taste of the Mediterranean |
| Greek salad | Deli turkey slices | Whole wheat
pita bread | Feta cheese |
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| Hearty and healthy Southwest |
| Mandarin oranges | Chili | Whole grain roll | Low-fat cottage cheese |
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| Exotic flavors of India |
Dried apricots or
raisins; mango or
fruit juice | Indian-style
chicken in coconut
coriander sauce | Whole wheat naan bread | flavored, low-fat yogurt |
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| California fruits and veggies |
| Kiwi fruit | Handful of unsalted,
roasted almonds | Focaccia sandwich with grilled veggies and goat cheese |
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| Smarter Croque Monsieur |
| Fruit cup | Reduced-fat ham | Whole wheat English muffin | low-fat cheese |
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