Healthy Brown-Bagging

Bringing a bagged lunch to work is good for your waistline as it allows you to make healthier food choices and control portion sizes, plus it saves you money on take-out food. Check out these tips on how to make a more nutritious brown-bag lunch.

Sandwich: Always choose bread, buns, tortillas or pitas made from whole grains. For protein, select nitrate-free sliced turkey, chicken or ham, or try tuna or egg slices topped with a little light mayonnaise as opposed to making a salad. Also, whenever possible, include lettuce, tomatoes, cucumbers and low-fat cheese.

Leftovers: Chili and stews are great for next-day lunches. Whatever the leftovers, measure the serving carefully to prevent overeating at lunchtime. Your meal should also be balanced, which means that half the container should be filled with vegetables or salad, with the other side divided in half between a serving of protein and a serving of whole grains (e.g., if you have some leftover chicken, combine it with a large salad and a whole- grain bun).

Healthy brown-bag complements include carrot sticks and 1 c. (250 mL) of low-fat milk. For dessert, pack an apple, grapes or 1 c. (250 mL) of fruit salad.

Remember, for a healthy lunch choose “whole foods,” keep pre-packaged additions to a minimum and always be conscious of portion sizes.