Brown Baggin' It: Tasty Lunches for You and Your Kids

The most nutritious lunch you can eat may come straight from your kitchen. All it takes to pack a healthful meal is preparation and imagination. The benefits? You can control your portions, focus on your preferences and even save money.

Here are some packing ideas for brown-baggers young and old. But first, a word of caution: Don't reuse brown bags. They can pass on bacteria from other foods.

For the Kids

Have you surveyed your child's school lunch program lately? According to the new National School Lunch program regulations passed in 1995, all schools are required to serve meals that contain no more than 30 percent of calories from fat. If you want to send your kids to school with something more nutritious than bologna sandwiches and potato chips, read on.

Keep sandwiches simple, particularly if your child dislikes combinations such as tuna salad. Choose roasted, skinless turkey or chicken breast over high-fat lunch meats. (Even turkey salami can be high in fat.) Jazz up a peanut-butter sandwich by replacing jelly with sliced bananas or raisins.

Use whole grains instead of white bread. If your child has a hard time making the switch, start by using a slice each of white and whole-grain bread. Or choose one of the low-calorie breads. Most, white or wheat, are a good source of fiber. Kids can learn at a young age the importance of fiber in their diet.

So they won't eat an apple or orange? Try cutting it up for them. Treat the edges of apples with orange or lemon juice to prevent them from turning brown.

Carrot and celery sticks are easy items to tote. Keep a refrigerated supply of sliced veggies on hand.

Pack snack-size applesauce or raisins. Make a trail mix with cereal, pretzels, seeds and raisins.

For You

In addition to some of the above suggestions, here are ways to make good lunch choices.

When you fix roast, ham or turkey for dinner, freeze the leftovers and defrost later for lunches.

Instead of cheese or mayonnaise, add zest to your sandwiches by adding veggies such as peppers, cucumbers, celery, or chopped fruit such as peaches or apples.

Put sandwich trimmings such as lettuce, tomatoes and pickles in a separate container to keep your sandwich from turning soggy.

Bring pop-top cans of chicken or tuna, and pick up a favorite whole-grain loaf of bread or bagel on your way to the office.

Vary your diet. For example, don't get in a rut by packing a banana each day for your snack. You'll be missing out on nutrients that other fruits offer.

Pack plain nonfat or low-fat yogurt and blend in unsweetened fruit or all-fruit jam for sweetness.