Article by Jaime L. Smith
Sure, you’re a real pro at packing your kids’ lunches, but what about your brown bag? A packed lunch is a welcome break from daily fast food and vending machine fare and it helps control calories. We must learn to look beyond the old peanut butter and jelly standby and reinvent that grownup “lunchbox.”
“Think of your brown-bag lunch as a meal that fulfills one-third of your daily recommended nutrient and calorie requirements,” said Connie Beutel, a registered dietitian and nutritionist associated with Medical Mutual of Ohio, one of the leading Ohio individual health insurance companies. “Considering what you already have in your kitchen, it doesn’t have to be a boring brown bag at all.”
Brown bagging it to work every day can get challenging when trying to be creative, make healthy choices, and add some spice to the daily work lunch, but there are a variety of choices at your fingertips. Some can be made the night before to save time in the morning when you are trying to get the kids and yourself out the door.
1. First and foremost, leftovers are great for adult lunches. Cook extra the night before or take home a portion of your restaurant meal.
2. Sandwiches don’t have to be bland. Add vegetables and gourmet mustards. Try a different whole-grain bread or how about a wrap? Start with a wheat tortilla, add a filling of lunchmeats, cheese, or low-fat tuna salad.
3. Salads are easy for brown baggers to make and a variety of items can be used. Assemble your favorite dark colored veggies and add a few mandarin oranges, strawberries and kiwi for a refreshing taste. Add protein for staying power, like eggs, cheese, turkey, and low fat cottage cheese.
4. Don’t pass up the pasta. Pasta salads make great lunches and are easy to prepare. Make a batch of pasta to last a few days, add some veggies and mix it with a light dressing each morning.
5. Fresh fruits are great for a mid-morning or mid-afternoon pick-me-up; or take some crispy nutritious vegetables in a Ziplock bag.
6. Ditch the soda and get in the habit of drinking water while at work. Beutel recommends bringing a refillable water bottle to use all day. It’s good for your waste line and your wallet! She said for dessert, small containers of yogurt or fresh fruit are perfect.
Additional suggestions from MedicineNet include:
* Wraps made with whole wheat tortillas, containing either lean cold cuts or lowfat cream cheese topped with veggie slices. Even the classic PB and J (peanut butter & jelly) is healthier in a wheat wrap.
* Single portion-sized cups of unsweetened apple sauce or fruit without added sugar.
* Trail mix made with cereals, nuts, pretzels, dried fruit or raisins, and a few chocolate morsels.
* Low-fat cheese spread on whole wheat crackers.
* Individual serving-sized packages of low-fat yogurt, cottage cheese, or yogurt smoothies.
* Baby carrots, celery sticks, or apple slices with dips made from yogurt or low fat sour cream.
* Mini-burritos made with rice and black beans or refried beans in a tortilla with tomato salsa. These can be heated or eaten cold.
* Baked chips or pretzels are a better choice than high-fat potato chips or cheese snacks.
* Drinks made from water with a splash of cranberry, peach, grape, or other fruit juice are healthier than sodas. Excess consumption of pure sugar-laden juices can increase the risk of obesity.
* Whole grain bagels topped with cream cheese-vegetable spread.
* Air-popped popcorn flavored with a sprinkling of Parmesan cheese.
* Low-fat cheese cubes and seedless grapes make a delicious side dish for sandwiches or wraps.
* Cold strips of grilled chicken with honey mustard dip.
* Dried cranberries or cherries are a sweet alternative to raisins.
* Quesadilla slices made with cheese and chicken or vegetables.
Beutel says a little “brown bag imagination” goes a long way; use your creativity to come up with some great lunches. Think outside the lunchbox and take the boring out of brown bag!
About Medical Mutual of OhioFounded in 1934, Medical Mutual of Ohio is one of the oldest health insurance companies in America. Based in Cleveland, Medical Mutual serves its customers through high-quality, flexible, and affordable group and personal health insurance plans, and third-party administrative services to self-insured group customers. Medical Mutual offers a full-line of products, including Health Maintenance Organization (HMO), Health Savings Account (Ohio HSA Health Plans), personal vision insurance, and individual dental insurance. SuperMed One, Medical Mutual’s personal health insurance product has a variety of deductibles, coinsurance, and co-pays to meet the needs of any individual or family. For more information about SuperMed One or to obtain a personal health insurance quote, visit http://www.supermedone.com.
About the Author
Jaime Smith is a Search Writer with Brulant, Inc. With formal training in journalism and proven experience in marketing copywriting she is perfectly suited for her role in producing quality content. A competitive differentiator for Brulant, Jaime has extensive writing and integrated marketing experience in a corporate setting.