How to Pack a Healthy Lunch for Work

how to pack a healthy lunch for work
acking healthy lunches and snacks to take to work or school offer many benefits. Healthy brown-bag meals can reduce fat, calories, and sodium in our diet, improving overall health. Smart choices can help us maintain a healthy weight. Follow these quick tips and easy meal suggestions to learn how to pack a healthy lunch for work.

Helpful Hints for Packing a Healthy Lunch:

-Choose foods with higher amounts of the nutrients we need: fiber, protein, calcium, potassium, and vitamin C.

-Avoid foods loaded with things we need to eat less of: saturated fat, sodium, and added sugar.

-An easy way to accomplish both goals is to include more whole foods — and less processed foods, junk food, and fast food at meals and snacks.

10-Minute Lunch and Snacks:

Cold Cheese and Fruit Kit: Make your own “lunchables” by filling a reusable container with assorted cheese slices, easy-to-eat fruit like apple slices and grapes, and whole wheat crackers.

Fish in a Pinch
: Work a fish serving into your week by adding tuna or salmon to your green salad, pasta salad, or sandwich. For a satisfying snack, toss some tuna or salmon with balsamic vinaigrette and enjoy with whole grain crackers.

Love Your Leftovers: One of the easiest ways that corporate nutritionist Maggie Moon, MS, RD, makes sure she has a healthy lunch tomorrow is to start with dinner tonight. Before serving dinner, she packs some of it away in portable containers, stores them in the refrigerator, and then takes one to work the next day.

3 Lunch Salads You Can Make in 10 Minutes:

Cobb Salad: Toss together spinach leaves or chopped romaine with a hard-boiled egg, crumbled blue cheese (or similar), diced avocado and tomato, and lean ham cubes or strips.

Chicken Caesar Salad: Toss together romaine lettuce, chopped tomato, chicken strips, any other vegetable desired, and croutons.

Berry & Walnut Salad: Toss together dark green lettuce, fresh or frozen berries, blue cheese (if desired), and toasted walnuts (add chicken or salmon if desired). This salad is best with raspberry or balsamic vinaigrette.

Questions or comments? Please contact Maria Drees or Liz DeJoode, Health Promotion & Wellness Consultants for PDCM Insurance.

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