Snack Attack!

Healthy lunches and snacks

The Top 10 Tips for Lunch

1. Make it simple.– Set aside a place in the fridge for lunch items.– Set aside a drawer for lunch supplies.– Set aside a time to make lunches the night

before instead of in the hectic morning.

The Top 10 Tips for Lunch (continued)

2. Pack your pantry with lunch-friendly ideas.– Canned fish such as salmon or tuna are great

sandwich fillers. • Health Canada provides advice for limiting

exposure to mercury from certain types of fish. Refer to www.healthcanada.gc.ca for the latest information.

– Try unsweetened canned fruits, applesauce, dried fruits, or trail mix.

– Keep a supply of cereals such as instant oatmeal.

The Top 10 Tips for Lunch (continued)

3. Fill your fridge.– Have healthy choices ready for your lunch bag:

• lean, low-sodium lunch meats• lower-fat milk and cheese• hummus as a tasty alternative to spread on

sandwiches• hard-boiled eggs• single-serving cartons of yogurt

The Top 10 Tips for Lunch (continued)

4. Add fruits.– Fruits in all shapes, sizes, and colours are

loaded with vitamins, minerals, and fibre.– Use fresh fruits, such as apples, oranges,

pears, peaches, grapes, and kiwis.– Pack canned or frozen fruit in reusable sealed

containers.

The Top 10 Tips for Lunch (continued)

5. Add some crunch!– For a texture treat, pack some crisp

cucumbers, green or red pepper slices, broccoli, or cauliflower pieces.

– Try baby carrots.– Cut up some celery and add peanut butter.– Bring along some of your favourite dry cereal.

The Top 10 Tips for Lunch (continued)

6. Choose thirst quenchers.– Skip the pop.– Opt for low-fat milk, fortified soy beverage, or

water.– Limit caffeine.– Try fruit smoothies!

• Blend yogurt, flaxseed meal, orange juice, a banana, and unsweetened frozen fruit such strawberries or blueberries.

The Top 10 Tips for Lunch (continued)

7. Use extras from last night’s dinner.– Freeze extras in single-serving sizes to bring

with you for lunch.– Remember to keep hot foods hot and cold

foods cold!– Try chili, pasta casseroles, and sliced turkey

sandwiches.

The Top 10 Tips for Lunch (continued)

8. Go for the WHOLE when choosing grains.– Whole grains contain more vitamins, minerals,

and fibre.– They’re also a great source of flavour and

crunch!– Try bulgur, buckwheat, flax, or quinoa for a new

taste experience.

The Top 10 Tips for Lunch (continued)

9. Avoid mushy, messy, or smelly!– Think about how your meals may turn out after

being stored and reheated.– Wilted lettuce, soggy sandwiches, or a wet

fajita will not seem appetizing.– Remember to be sensitive to other’s allergies.

If the office environment is peanut-free, don’t bring nuts or nut products!

The Top 10 Tips for Lunch (continued)

10. Add a sweet treat.– Try packing a milk pudding, yogurt dip for

vegetables or fruit, or date squares in your lunch.

– Dried fruit and homemade oatmeal cookies are also a great idea.

– Remember you can treat yourself every once in a while ... moderation is key!

References• Dietitians of Canada. (2007). Dietitians of

Canada’s Healthy Lunches to Go Tour Offers Top 10 New Year’s Tips for Stress Free and Nutritious Lunchtime Meals.www.dietitians.ca

Adapted from Anneke Vink, 2007.