What’s in your brown bag?

Packing your own lunch is a great way to eat healthier – and to save money. But sometimes the daily routine can get as stale as the crusts in the bottom of the bread bag.

So we’d love to hear from you. Have a favorite sandwich or healthy lunch tip to share? Tell us your great ideas in the comments section.

In the meantime, if you need a little help with healthy lunch ideas, read on.

Better bagging

Bringing your own lunch can help you to eat healthier. When you bring your own food, you can avoid the temptation to add the fattening fries, chips or cookies that often come with a restaurant meal. Plus, you’re more likely to control your portion sizes and to choose healthier ingredients.

To fuel a busy afternoon, the best lunches should offer a balance of low-fat protein with carbohydrates. Some good sources of protein include lean turkey or reduced fat cheese, or maybe a hard-boiled egg and nonfat Greek yogurt. Don’t forget to tuck in an ice pack to keep cold foods cold, or to use a Thermos bottle for hot choices, such as soups, stews or chili.

To keep your brown bag choices a little more interesting, we found a few other ideas:

• Consider packing leftovers, or even healthy cereal with a container of low-fat milk.
• Bring a cold pasta salad loaded with low-fat cheese and lots of veggies. Use a light bottled vinaigrette dressing.
• Build a better sandwich by using a variety of whole-grain breads, pitas or wraps. Add lean fillings, including a sliced egg, tuna, cheese, or lean meats. Top it off with assorted greens. These could include fresh basil, sprouts, spinach, sliced cucumbers, onion or tomatoes.

Healthy kids’ lunches

Children need higher amounts of fiber and nutrients, including calcium, protein and Vitamin C. For them, try to avoid the processed selections, such as snack cakes, chips and cookies.

Try these ideas:

• Freeze a juice box (100 percent juice with no added sugar). It will keep the lunchbox cool and serve as an occasional treat. Otherwise water, milk, or even a Thermos of unsweetened iced tea is best.
• Make your own “pre-packaged” lunch using whole grain crackers, lean meat and reduced fat cheese slices. Add carrots and other veggies to dunk in a healthy dip (low-fat ranch or hummus).
• Make sandwiches using a whole grain mini bagel filled with lean lunch meat, lettuce, tomato and cucumber slices.
• For leftovers, consider whole-wheat pasta with marinara sauce.
• Slice up fruits to put in a plastic bag or container.
• Tuck in some celery with a small container of peanut butter (if your child’s school allows nuts).
• Mix plain popcorn with some pretzels for a crunchy treat.
• If you have time, make low-fat zucchini bread; slice it and spread it with reduced fat cream cheese.

McLaren Macomb would like to promote healthier eating overall. You can visit the website for more heart healthy food and lifestyle ideas. Click here for weight management class information and healthy lifestyle ideas.