4 Ways to Pack a Healthy Lunch


Packing a healthy lunch for school or work can be challenging. Meal choices may be limited if foods must be kept heated or chilled. Avoid getting bored with your lunch by jazzing up the contents. Here are four ways to pack a healthy and appetizing lunch:

  1. Add a dip – Enhance the appeal of fruits and vegetables by adding a dip.
  • Fruit – Apples and pears are nutritious and healthy, but can turn brown once cut up. Avoid the problem by soaking cut slices in a solution of water with lemonade, lemon juice or orange juice for a few minutes. Pat them dry and put in an air-tight container. Add a dipping sauce of low-fat caramel, peanut butter or yogurt.
  • Veggies – Use a cookie cutter to create fun shapes of sliced beets, cucumber, carrots or jicama. Or use a vegetable peeler to make ribbon noodles of carrots, cucumbers or zucchini. Include salsa, hummus, yogurt or low-fat dressing for dipping.
  1. Liven up sandwiches – Make a sandwich with slices of cooked chicken, turkey, ham or roast beef. To make the sandwich more interesting, use whole-grain bread, pita pockets or tortillas. Stuff it with shredded carrot, zucchini ribbons, curly lettuce or slices of apple or tomato. Add an ice pack to keep the sandwich cold for several hours.
  2. Heat it up – Warm up leftover chili or soup and store in an insulated storage container. Include whole-grain crackers or pitas chips for dunking, along with some slices of cheese.
  3. Sweeten the meal – Instead of cookies or candy, include slices of healthy quick bread, such as cranberry, zucchini, banana or pumpkin, or brownies sweetened with pureed beats.

Find 15 healthier brown-bag lunch options in this WebMD article.

American Heart Association
The Yummy Life

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