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
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.
- 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:
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.
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.
- 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
- 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
Sack Lunch Safety
- 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.
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.