Brown Bagging

Brown Bagging

Taking your lunch to work, packing your child's school lunch or planning a heart-healthy picnic does not have to be boring. With a little creativity and extra thought, you can make a tasty and healthy lunch. Look at the following healthy choices to plan your next "brown-bag" meal.

Breads

Select whole grain breads and rolls such as pumpernickel, rye and whole wheat. Try English muffins and bagels for variety.

Fillings

Choose low-fat and low-cholesterol sandwich fillings such as:

• Cottage cheese mixed with herbs or vegetables
• Canned tuna or salmon (water packed)
• Peanut butter and jelly (use peanut butter in moderation)
• Baked or broiled chicken, turkey breast or lean roast beef
• Egg salad (made with 2 boiled egg whites plus ½ yolk, celery and light mayonnaise and/or mustard)
• Low-fat cheese (less than 5 grams of fat per serving)

Note: If using canned salmon or tuna, rinse it under water for one minute to remove some of the sodium.

Toppings/Condiments

Choose light mayonnaise, mustard or ketchup, but limit them to 1 tablespoon since they are high in sodium. Add tomato, lettuce, alfalfa sprouts, green peppers and onions. If using pickle relish, limit it to 1 tablespoon since it is also high in sodium.

Fruits/Vegetables

Use fresh fruit and vegetables whenever possible. If using canned fruit, select fruit packed in natural juice with no sugar added. Other ideas include dried fruit, tossed salad (with a small amount of low-fat dressing), vegetable salad or raw vegetables.

Soups

Beware of the high sodium content of many canned soups. Choose homemade or low-sodium canned soups.

Treats

Unsalted pretzels, unsalted air popped popcorn, oat bran or wheat bran muffins, bread sticks, graham crackers, fig bars, vanilla wafers and low-fat microwave popcorn can be included as a fun addition to your brown bag meal.

Other Ideas

Other ideas for lunch include:

• Baked or broiled chicken
• Low-fat cottage cheese and fruit
• Salmon or tuna salad
• Whole grain crackers with cooked beans
• Any leftovers from a healthy meal
• Homemade pasta salad with chicken or fish and vegetables

Note: If using canned salmon or tuna, rinse it under water for one minute to remove some of the sodium.

Drinks

Water is always an excellent choice. Other options include:

• Diet soda
• Fruit juice
• Skim or low-fat milk
• Iced tea
• Sugar-free, fruit-flavored drinks

Desserts

Select fresh or canned fruit (canned in juice with no added sugar), angel food cake, fruit or bran muffins, gelatin and low-fat cookies.