by Jeni Tackett, Registered Dietitian, Trinity Medical Center
Are you already tired of packing peanut butter and jelly sandwiches for school or work? Do you dread the monotony of lunch-packing time? Don’t despair, you can eat healthy and have variety at lunchtime. I have 5 new brown bag ideas for work or school:
Sandwich thins: I love these little guys. They have 100 calories with 5 grams of fiber, but most importantly they taste delicious. You can put peanut butter and jelly on a sandwich thin, or you can be adventurous and have peanut butter and honey. Sandwich thins are yummy with fish, lean meat slices, cheese, veggie burgers, and lots of veggies. Be creative!
- Greek yogurt and fruit: Greek yogurt is an excellent source of protein and calcium and very tasty. When you pair Greek yogurt with fresh fruit (melon, berries, grapes, etc.), you have a stellar lunch with protein, carbohydrate, fiber, and nutrients.
- Wraps: Think outside the sandwich and make a wrap for lunch. There are many high fiber tortillas and flatbreads available in the supermarket. My favorites are Mission Carb Balance tortillas (120 calories/11 g of fiber) and Flatout Flatbreads (130 calories/3 g fiber). Fill your wrap with beans, lean meats, and lots of veggies.
Hummus: I’ve been eating hummus for decades and now so is the rest of America. My only problem with hummus is knowing when to stop. Hummus is made from chickpeas (a.k.a. Garbanzo Beans) making it a great source of protein and fiber. You can even make your own hummus. Dip fresh veggies, pita chips, or crackers in hummus for a new take on brown bag lunches. Hummus is also great on sandwich thins and wraps.
- Soup: When winter hits in the Midwest, a warm lunch can warm the body and soul. Make homemade soups at home on the weekends. Freeze the soup for future use. Put your soup in a thermos and you have a comforting lunch to look forward to. My favorite soup recipes come from Molly Katzen.
You may have noticed that I kept mentioning fiber in my suggestions. Our diets are too low in fiber. Many adults and children suffer from constipation and do not eat enough plant foods.
You can save money and improve your diet by brown bagging it to work and school. With a little planning, you will even avoid the peanut butter and jelly blues. Spice up your afternoons with a brown bag lunch you can look forward to eating!
For other stories related to this subject, check out the following:
- Become part of the brown bag brigade – here are some helpful tips to help you prepare to make your own lunch, eat healthier and save money.
- Brown bagging it doesn’t mean you have to go the traditional, paper route – here’s a link to a variety of Tiffin boxes – based on the original Indian snack container carriers of the 19th century. Very stylish.
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Jeni Tackett is a registered dietitian at Trinity Medical Center and the Two Rivers YMCA. Jeni majored in Nutrition and Dietetics at East Carolina University in Greenville, North Caroline. She lives East Moline with her husband, Nathan and their two children, Noah and Lily and two dogs. Jack and Lola.For a listing of all of Jeni’s blog posts on MVHNews, click here. |
