Sack Lunch Tips

Whether you are packing a sack lunch for yourself or for your kids, it's a great way to ensure you are getting the best mid-day meal that your body needs. Not to mention, bringing a sack lunch will save you time, money and calories. One important aspect of sack lunches is that you can pack a healthier meal than what you or your child would get at the cafeteria. Sack lunches allow you to control the portions and include healthier ingredients as well.

Regardless of the obvious benefits, it's easy to run out of ideas and fall back into the unhealthy rut. The following are some sack lunch tips that will help you reap the benefits.

1. Start with the bread: Enriched and whole-grain breads most of which are low in fat provide you with energy, vitamins and iron. For extra dietary fiber, choose whole-grain breads frequently. When choosing breads, keep in mind:
• Many breads are now made with whole-grains, since they provide more fiber. These are the best to choose from.  
• If you like crackers, biscuits, and other grain products, check the nutrition label to find those that are lower in fat and sodium. 
• For those who aren't in the mood for a bigger serving of bread, try snack-size pumper-nickel or small pita pockets as an alternative.


2. Go beyond the simple sandwich: With insulated food jars, you can send hot foods to school with your kids or take them to work with you. This is particularly helpful for those on a budget, since insulated jars are great for warm leftovers.


3. Plan ahead: Snacks and desserts can really perk up your daily lunch, but they can be high in fat, sodium, sugars, and calories and low in fiber. With a bit of planning ahead and the help of these ideas, you can make your sack lunch complete.
• Low fat cookies and crackers (fig bars, graham crackers, unsalted pretzels, etc.).
• Use a variety of foods from the major food groups.
• Use only small amounts of high-fat foods, such as butter, margarine, mayonnaise, sour cream, and fatty meats.
• Include foods with dietary fiber, such as fruits, vegetables, and whole-grain breads.

Sack Lunch Safety
Lunches that include meat, fish, poultry, or dairy need to be kept refrigerated. Either put your lunch in the refrigerator at work or invest in a thermos, reusable plastic containers, plastic baggies, and ice packs to keep your lunch at the proper temperature. An insulated lunch box will keep foods cold much longer than a paper bag, so consider purchasing one. For best quality and safety, you should keep any hot foods above 140° F.