What would you do with an extra hour in the middle of your day? Or with an extra $50 per week, or $200 per month? What jeans will you buy when you lose those last 10 pounds? Packing your lunch has a number of benefits. You can spend your lunch hour exercising, taking a yoga class, networking with colleagues, paying bills, or just relaxing outside at a picnic table. Packing a lunch also can help you save a bundle, costing less than lunch at a restaurant for a similar meal. Another important benefit is that the best brown bag lunches are healthier than eating out. Many restaurants don't post their nutrition information, but when you pack your own lunch you can control portions and ingredients, and you won't be tempted by the dessert menu.
Bringing a lunch to work might be healthier and less expensive, but many people continue eating out because they are bored with their usual peanut butter and jelly sandwich or their hectic mornings don't allow time to pack a lunch.
Use the following tips to change your routine and build better lunches, saving time, money, and maybe even your health.
1. Plan Ahead
After you buy groceries, take 15 minutes or so to pack individual portions for a week of lunches. Make ahead lunch items include chips and pickles, which can be divvied up into smaller portions. Some fruits and veggies can be sliced up and put into containers in advance. Purchase small containers for condiments like salad dressing, ketchup, and mustard, and fill those in advance, as well.
2. Pack Something from each of the Food Groups
Remember the USDA food pyramid from high school health class? Pack one thing from each category: protein, whole grains, healthy fats, vegetables, fruits, dairy (or calcium). Additional tips:
Protein: Opt for lean proteins such as poultry, fish, dry beans or peas, eggs, nuts, and seeds
Whole grains: Substitute whole-wheat bread for white bread or brown rice for white rice
Healthy fats: Choose polyunsaturated or monounsaturated fats, like nuts, olives, and avocados
Vegetables: Veggies can be raw, cooked, fresh, frozen, canned, or dehydrated
Fruits: Fruit can be fresh, canned, frozen, or dried. Steer clear of fruit juices high in sugar
Dairy (or calcium): Yogurt and cheese are great options. Lactose intolerant? Look for lactose-free and lower-lactose products
3. Exercise Portion Control
Restaurants usually serve more food than a person needs, which often results in overeating. When you pack your own lunch, you can pay attention to your serving sizes. If you don't have a good idea of what a serving size looks like, or if you are trying to lose a few pounds, use measuring cups or a food scale to be more precise. The bonus is that you should start to learn what a true portion size looks like, helping you avoid overeating when you do eat out.
4. Pack a Rainbow
Need some lunch inspiration? Pack colorful fruits and vegetables--the more color, the better. America's Phytonutrient Report, released last year, shows the color of the fruits and veggies you consume matters. Eight in 10 Americans have a phytonutrient gap, which means potential health consequences, according to the report.
To get sufficient phytonutrients, eat a rainbow of colors. Use the following examples to get started:
Red: tomato sauce and salsa
Orange: carrots and butternut squash
Yellow: citrus, summer squash, and yellow peppers
Green: spinach, kale, and broccoli
Blue: blueberries and blackberries
Purple: grapes, plums, and olives
Tip: Download our printer friendly "Superfood Checklist" [PDF] and take it with you to make sure you are getting a good mix of colors in your diet!
5. Pack Smart for Better Lunches
A mushy sandwich and smashed chips are enough to make anyone toss their lunch in the trash and hit up the local drive through. Pack smart to prevent squashing your lunch or ruining it with a leaky water bottle. Use recyclable containers, or invest in containers that you can reuse such as these BPA-free, Bento-style 3-compartment plastic food containers from EasyLunchboxes. Glass containers with tops are also good choices and microwave-safe. If you don't have access to a refrigerator, be sure to pack foods that can hold up for a few hours without refrigeration, or use an ice pack to keep food cool.
Finally, if you have a sweet tooth, don't deprive yourself! Pack a couple of squares of dark chocolate, fruit leather, or a small cookie to prevent an afternoon trip to the vending machine.
The bottom line: With a bit of planning, it can be easy to pack a nutritious, mouth-watering lunch that you can look forward to eating each day. Use these tips and get packing!
About our Savvy Advisor: April Dykman
April Dykman writes about food, travel, personal finance, and natural health. Her popular new "Build a Better Lunch" series offers inspiration and practical tips for preparing lunches that pack a nutritional punch!
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