Karin Crowell MS, RD
Knowing, what, when, and how to prepare a healthy lunch might seem like a giant task. But by following some of these simple tips, you can pack a delicious meal sure to please anyone in the family!
Sandwiches
Be creative when building your sandwich. Keep a variety of breads in the freezer, such as whole-wheat, rye, pita, and tortillas.
Use lean roast beef, ham, chicken breast, or turkey. Load up on vegetables such as red or green bell peppers, tomatoes, romaine lettuce or spinach leaves, cucumbers, or grilled veggies.
Instead of smearing the bread with mayo, try extra mustard or hummus. And don’t forget the classic PB&J! Choose natural peanut butter and a 100% fruit spread for the healthiest version of this traditional sandwich.
Beyond the Sandwich
If you have access to a refrigerator or an insulated container, there’s no end to your options. If there’s a microwave at your workplace, last night’s healthy dinner extras make a super-easy lunch.
To save steps, prepare your lunch at the same time you’re making dinner. Make a salad the night before, and add low-fat dressing just before eating. Add more than lettuce and tomato; try chopped apples, raisins, nuts, bell peppers, chickpeas, cauliflower and other vegetables. Pre-cut and/or peel fruits and vegetables for easier and less messy eating.
Use the same concept as pre-packaged lunch containers, only substitute with healthier choices. Try raw or lightly steamed, then chilled, veggies as a great crunchy treat. Use a small container of light salad dressing or salsa as a dip.
The key to successful brown-bagging is to make your lunch interesting and delicious. Go beyond sandwiches, or experiment to create some new ones. Try to include color (veggies and fruit), protein (lean meat or fish), and dairy (yogurt or low-fat cheese) in every lunch to keep balance in your diet.
Smoked Turkey Tortilla Wrap
1 whole-wheat flour tortilla
2 slices smoked turkey, cut into thin strips
¼ avocado – peeled, pitted, and sliced
1 tablespoon light sour cream
1 tablespoon reduced-fat cheddar cheese
Place turkey breast, avocado, sour cream, and cheese on tortilla. Wrap tightly and serve.
Per serving: 278 calories; 10.4 g total fat; 5.2 g fiber; 12.6 g protein