Safe and Healthy Sack Lunches
Compiled (1995) by Rhonda Schueller, Extension Assistant and Alice Henneman,
M.S., R.D., Extension Educator
Adapted from "Making Bag Lunches, Snacks and Desserts Using the Dietary
USDA Human Nutrition Information Service, Home and Garden Bulletin No.
What are your reasons for carrying a lunch to work or school? Is it for
convenience, necessity, or just to save money? Whatever the reason, the
following tips will help you keep your brown bag lunch in step with the
Dietary Guidelines (developed by the U.S. Department of Agriculture and
U.S. Department of Health and Human Services) Even if you're not a "brown
bagger," you can use this approach for other activities too, like picnics
• Use a variety of foods from the major food groups.
• Keep calories in mind. Fats and sugars can quickly add more
calories than you need. Lunchtime beverages and desserts are two possible
sources of extra sugars and fats.
• 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.
• Choose low-sodium foods , such as fresh fruits and vegetables
and lean meat and poultry, most often.
Following the Dietary Guidelines doesn't mean eliminating all your favorite
lunchtime foods but it does mean balancing the foods that are higher in
fat, sugars, or sodium with other foods that contain less of these components.
ADDING VARIETY TO SANDWICHES
Are sandwiches the mainstay of your bag lunches? If so, add some variety
by using these ideas for breads, and add-ons:
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
Try these kinds:
Try these shapes:
When choosing breads, keep in mind:
• Many breads are now made with whole-grains. Choose them often
for more fiber. To be sure what you buy is a whole-grain bread, read the
label carefully. Not all dark breads are whole-grain.
• Crackers, biscuits, and other grain products can be high in sodium
or fat. Check nutrition labels to find those that are lower in fat
• Many breads come in a variety of sizes to suit your appetite. Snack-size
pumper-nickel and small pita pockets are two possible choices if you're
not in the mood for a bigger serving of bread.
Keep calories, fat, and sodium in mind when you choose condiments, spreads,
and other foods that you add to sandwiches. Check the nutrition label if
you don't know what the levels are in commercial products. Instead of salad
dressing, mayonnaise, or butter, try these lowfat, low-sodium add-ons for
moistness, flavor, and variety: (To prevent a soggy sandwich, pack these
items in a separate container or bag and add them to your sandwich at lunchtime.)
• Lettuce leaves or other salad greens
• Sliced tomatoes
• Sliced apples
• Bean or alfalfa sprouts
• Drained crushed pineapple
• Lowfat cottage cheese mixed in a blender
• Sliced cucumber
• Plain lowfat yogurt
• Sliced onion
• Sliced zucchini
• Sliced radishes
• Shredded carrots
• Spinach leaves
ALTERNATIVES TO SANDWICHES
Tired of sandwiches? Try some of these cold foods:
• Raw vegetable salad with strips of lean cooked meat or poultry.
• Fresh fruits and cheese.
• Brown rice salad with cubes of roast or stewed chicken without skin.
• Tuna fish salad (try reduced sodium, water-packed tuna).
• Vegetables marinated in Italian or herb dressing with a few cubes
of Swiss cheese on the side. (Swiss cheese is lower in sodium than many
MAKING YOUR OWN HOT LUNCH
If a hot lunch is more to your liking, or for a change from sandwich fare,
try some of these bring-it-from-home suggestions.
LUNCH IN A VACUUM BOTTLE
Use a wide-mouth vacuum bottle to carry a variety of foods. For example,
• Soup, chowder, or stew made with lean meat, poultry, fish, and/or
lowfat dairy products.
• Chili or baked beans. Cooked dry beans add starch and fiber; season
with onions and herbs and spices to enhance flavor without a lot of salt.
• A casserole that combines lean meat, poultry, fish, tofu, or dry beans
or peas with whole-grain pasta or rice. (Limit fat in the sauce and go
easy on salty ingredients, such as soy sauce and vegetables canned with
LUNCHES FROM LEFTOVERS
Single servings of food that are left over from a meal, or planned leftovers,
can be refrigerated and reheated the next day for lunch. For easy reheating
at work, store leftovers in a container that can go in a microwave. Leftovers
can also be frozen in a lunch-size freezer container and used later (for
best quality, use within three to four months). This is a good way to avoid
wasting small amounts of food.
CHOOSING THE BEST FOR THE REST OF THE LUNCH
Lunch is more than the sandwich or hot dish you carry in your brown bag.
It also includes the fruits, vegetables, snack-type foods, beverages, and
desserts that go in the bag. The suggestions that follow will help you
choose foods that fit into Dietary Guidelines-style eating.
VEGETABLE AND FRUIT MUNCHIES
Fresh, crisp, raw vegetables and fruits can add crunch to your lunch! They
are low in fat, sodium, and calories and also supply important vitamins
(especially vitamins A and C), minerals, energy, and fiber. A good lunch
will include at least one serving of a vegetable or fruit. Try any of these
raw vegetables and fruits as brown bag fare:
Cauliflower or broccoli florets
Cucumber or zucchini slices
Cherry tomatoes or tomato slices
Green pepper strips
Carrot and celery sticks
Vegetable salads of all types (pack dressing in a separate container)
BROWN BAG SNACKS AND DESSERTS
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 guidelines-style
treats for brown bag lunches.
Make these basics a part of lunch or a coffee-break snack:
• fresh fruits, such as melon, grapes, apples.
• lower fat cookies and crackers (melba toast, crisp bread, fig bars,
graham crackers, gingersnaps, or unsalted pretzels).
• Substitute plain popcorn for potato, corn, or tortilla chips.
• Instead of buying sweets, make your own cookies, quick breads, muffins
or cupcakes with less sugar and fat. Use whole-grain flours and oatmeal;
add shredded vegetables or chopped dried fruits for a nutrient and fiber
bonus. Freeze some homemade baked products so you have a bag-lunch supply
BROWN BAG BEVERAGES
Beverages not only quench your thirst, but some add important nutrients
to your lunch. Therefore, consider not only taste but also nutrient content
when you choose a beverage for your bag lunch.
• Lowfat or skim milk supplies protein, calcium, riboflavin, and energy
• Fruit juices that are 100 percent juice supply vitamins, minerals,
• Vegetable juices also supply important nutrients, but be aware that
the sodium content may be high. Balance these with low-sodium foods.
• Fruit drinks, punches, and ades are often fortified with nutrients.
Sugars may also be very high in these drinks, but their fruit juice content
may be very low. Fruit-flavored drinks may contain no fruit juice at all.
Twelve ounces of fruit drink, ade, or punch often contain corn syrup and
other sugars equal to about 12 teaspoons of table sugar.
• Beverages labeled "orange soda" or "grape soda" are soft drinks and
may not contain any fruit juice.
• Regular soft drinks supply mainly energy since they contain large
amounts of sugars. For example, 12 ounces of cola contain corn syrup and
other sugars equal to about 9 teaspoons of table sugar.
• Diet soda, black coffee and plain tea have few calories or nutrients.
DON'T GET "BUGGED BY YOUR BAG LUNCH
Follow these food safety tips when carrying your lunch.
COLD FOOD SAFETY TIPS
Foods such as hard-cooked eggs, meat, milk and milk products, and salads
containing them should be refrigerated until just before leaving home.
It's important to keep cold foods cold; that is, at refrigerator temperature.
Use any of these suggestions to help keep your brown bag lunch cold
• Use a vacuum bottle for foods that need to be kept coldmilk and
yogurt, for example. Chill vacuum bottle in refrigerator before adding
• Carry already chilled foods in an insulated lunch box or bag. An
insulated lunch box will keep foods cold much longer than a paper bag.
Include an ice pack or gel freezer pack.
• Use chilled ingredients for making sandwiches.
• If possible, put your lunch in a refrigerator until lunchtime.
sandwich fillings made with meat, poultry, fish, or egg can spoil if kept
at room temperature for more than two hours. Be aware that the cold refrigerator
air doesn't reach foods in an insulated lunch box or bag, so foods need
to be removed or the box or bag opened.
HOT FOOD SAFETY TIPS
Remember to practice food safety when using a vacuum bottle. KEEP HOT FOODS
ABOVE 140° F (At 140° F, food is hot to the touch.)
• Use a stainless steel or glass-lined vacuum bottle rather than a
plastic-lined one for hotter and safer food at lunchtime.
• Follow vacuum bottle instructions for appropriate temperatures of
foods going into the vacuum bottle.
• Preheat a vacuum bottlefill with clean hot water and let stand
a minute or two. Empty and fill promptly with hot food.
Brown Bag Chef's Salad
1/3 cup lettuce, torn into pieces
2 broccoli florets
1/3 cup spinach, torn into pieces
2 tomato wedges
1/4 cup kidney beans, cooked, drained (see NOTE)
1/2 ounce (2 tablespoons) Swiss cheese strips
2 tablespoons carrots, shredded
1 ounce (1/4 cup) chicken, cooked, cut in strips
2 green pepper rings
2 radishes, sliced
1-1/2 tablespoons low-calorie Italian dressing
Toss spinach and lettuce pieces together in serving container. Mix remaining
vegetables and place on greens. Top with cheese and chicken strips; cover
tightly. Chill. Put dressing in separate container. Pour dressing over
salad just before eating. One serving.
NOTE: Salad should be carried in an insulated container or refrigerated
at work until lunchtime. Canned kidney beans can be used in place of drained
home cooked kidney beans. Sodium will be 406 milligrams. Leftover beans
can be frozen for use another time.
Total fat—8 grams
Saturated fatty acids—3 grams
Chicken Salad Sandwich
2 tablespoons salad dressing, mayonnaise-type
1 cup chicken, without skin, cooked, chopped
1/8 teaspoon onion powder
1/2 cup celery, chopped
1/8 teaspoon dried tarragon, crushed
8 slices whole-wheat bread
Dash garlic powder
4 lettuce leaves
Mix salad dressing and seasonings in a bowl. Stir in chicken and celery.
Mix well. Spread about cup of the filling on each of four bread slices.
Top with lettuce and remaining bread. Four servings, one sandwich each.
Total fat—6 grams
Saturated fatty acids—1 gram
Variation—Beef Salad Sandwich
Use 1 cup chopped, cooked lean beef in place of chicken.
Saturated fatty acids—2 grams