Healthy Lunches On The Go
by Diane Dankert, RD, Project Nutritionist
16th Street Community Health Center WIC Program, Milwaukee

You try to eat healthy, but lunch is difficult with your busy schedule. You don’t really want to eat fast food, but sometimes it’s hard to see any other options. However, with a little planning you can enjoy a delicious lunch that’s good for you and your budget. Here are some ideas.

 

• Bring a sensational sandwich. Start with whole grain bread. Add a little protein (lean meat, tuna, eggs, hummus and/or cheese). Jazz it up with dark greens (like leaf lettuce), tomatoes, onions, avocados, cucumbers, cilantro, etc. Limit or avoid butter and margarine. If you use mayonnaise, choose “light” and use just a touch. Better yet, use mustard! • Try a super salad. Use dark, leafy greens and your favorite vegetables and herbs. Add cheese, eggs or meat, if you like. Use a low-fat dressing, but just a little. Add a crusty piece of whole grain bread on the side. • Be lucky with leftovers. Cook more food for dinner just so you have leftovers, or make a big pot of soup. Portion leftovers into small containers and bring your favorite home-cooked meals with you. • Choose healthy “no-time” nourishment. When you simply, absolutely don’t have time, SHARE and the grocery store can help. Shop for low-fat, low-sodium frozen dinners and canned soups. Stock up with SHARE, or when you see these items on sale at the store.

The best lunches are those that provide at least four of the major food groups. So be sure to include some fruit, veggies or low-fat yogurt. Be sure to keep your food cold until lunchtime by adding an ice pack to an insulated bag. There are many wonderful foods and flavors to enjoy, so at lunchtime don’t limit yourself to plain, boring (and expensive) fast food!