Dartmouth-Hitchcock’s Live Well/Work Well coaches provide these tips for helping you to pack a healthy lunch that fits your busy lifestyle, saving you money and giving a nutritional boost to your day.
Healthful Tips:
- Serve yourself lots of fruits, vegetables, whole grains and beans.
- Sandwiches and salads are two popular choices.
- Leftovers make great lunches.
- Prepare and pack your lunch ahead of time.
- Taking a break for lunch is important.
- Try to avoid multi-tasking while eating.
- Be sure to stay hydrated throughout the day. Choose calorie free beverages most often.
- Remember food safety rules—refrigerate or bring an ice pack if needed.
Snack Smart
- Apples with peanut butter
- Carrots and hummus
- Hardboiled eggs and fruit
- Berries and yogurt
- Whole grain crackers and string cheese
- Cereal with low-fat milk
- Nuts and dried fruit
- Tortilla chips and salsa
These four simple steps can help you create a healthy and nutritious meal:
- Start with a healthy foundation: 100 percent whole grains for sandwiches and leafy greens for salads.
- Pick a protein: Choose lean meats (such as skinless chicken or turkey), fish, low-fat dairy or plant proteins (such as soy beans, nuts or seeds).
- Include color: Fruits and veggies should make up half of your lunch.
- Add flavor accents: Herbs, spices and vinegars add flavor without fat.
Other healthy recipes can be found in the Cooking Up Health section of the Health and Wellness newsletter.