How can I make brown bag lunches quickly that everyone will like?

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February 26, 2008

Packing lunches day-in and day-out can often be a chore. Here are some tips to help you pack lunches that are quick to put together, and include foods that everyone in the family likes. The rewards are lunches that get eaten and support ongoing health.

What we need for a healthy lunch

Aim to include at least 3 choices from this list – with one of the choices being a vegetable or fruit:

• a vegetable or fruit - fresh, canned, dried, or juice;
• a grain product (whole grain or enriched) such as bread, tortilla wraps, bagels, buns, crackers, pasta, rice, muffins;
• a milk product or substitute such as milk, yogurt, cheese, yogurt drink, fortified soy beverage;
• some meat, fish, poultry or meat alternative such as an egg, peanut butter, humus or other legumes in soups, salads and dips.

Ensure that your family will like their lunches

• Have a planning session. Put together a list of lunchtime favourites.
• Listen to the concerns about smell and messiness.
• Set up a schedule so that everyone takes turns helping to prepare the lunches.

Keep supplies handy to make lunch packing easier

• Have everyone choose their own special lunch bag/box.
• Set up a lunch drawer that contains all the packaging needs – insulated containers, plastic containers, plastic wrap, stickers, napkins, straws, plastic spoons, knives and forks.
• Have a special shelf or area in the refrigerator for lunch fixings.

Some fast ideas for great lunches

• Vary the bread - try whole grain breads, tortilla wraps, crackers, bread sticks.
• Include bite-size vegetables, such as baby carrots, cherry tomatoes, red pepper slices with a dipping sauce.
• Include easy to eat fruit like grapes, melon slices, orange wedges.
• If choosing juice as a beverage, look for 100% juice.
• Some easy main meal choices:
• last night's pasta, heated in the microwave and put into a wide mouth thermos;
• try favourites like macaroni and cheese, chili or soup - heated up and put into a wide mouth thermos;
• cheese with crackers and cherry tomatoes;
• leftover pizza;
• humus with pita or cut up vegetables;
• a sandwich roll-up using a soft tortilla and any kind of filling you like, such as sliced turkey, tuna salad, cream cheese or humus. Add grated vegetables or salsa before rolling.
• Try a cereal mix, such as toasted oats, corn and bran cereal squares, raisins and almonds.
• Yogurt in a cup, tube or drink - your choice.
• Dried fruit.

Resources for Consumers

Let’s Make a Meal!  - Dietitians of Canada

Lunch to Go! Food Safety Tips - Canadian Food Inspection Agency

Resources for Health Intermediaries

Eating Well with Canada's food guide – A Resource for Educators and Communicators - Health Canada