Have a Lunch Packed With Good Nutrition

Where does your lunch come from?  Are you eating in a high school cafeteria, the food court near your office or ordering delivery from the local pizza shop?  While most places do serve some healthy options, many of the choices are loaded with fat, calories and salt in their oversized portions.  Packing lunch can give you much more control over what you’re putting in your body (not to mention the money you will save).  Below are some ideas for what to pack:

  • Main Dishes
    • Sandwiches
      • Try turkey, chicken, ham, roast beef or veggie burger
      • A peanut butter and banana sandwich can be a fun alternative
      • Choose whole grain breads, pitas or wraps
      • Use mustard, horseradish, ketchup or BBQ sauce
      • Limit fried foods, mayo, butter and margarine
    • Frozen Entrées
      • Healthy Choice, Lean Cuisine, South Beach and Smart Ones are some good choices
    • Leftovers from last nights meal
    • Soup (try reduced sodium versions)
    • Whole Wheat Pasta Salad with Vegetables
    • Salad
      • Top it with veggies, lean meats, beans and low-fat dressing
      • Watch portions of full-fat dressings, croutons, bacon bits and cheese
  • Fruits and Vegetables
    • Raisins
    • Plums
    • Orange slices or wedges
    • Snack size applesauce
    • Fruit salad packed in it’s own juice or light syrup
    • Raw vegetables with low-fat dressing or natural peanut butter
  • Beverages
    • Skim or 1% milk
    • Skim or 1% flavored milk
    • 100% fruit juice box
    • Water
  • Snacks
    • Low-fat string cheese
    • Air-popped light/fat-free popcorn
    • Baked chips
    • Soy Crisps
    • Cottage cheese and fruit
    • Dry whole-grain cereal
    • Graham crackers/ginger snaps/animal crackers
    • Rice cakes
    • Pretzel sticks
    • Trail mix with nuts and dried fruit
    • Whole-grain crackers with low-fat cheese or natural peanut butter
    • Yogurt