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Hy-Vee Dietitian: Healthy Lunch on the Go

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    August 26, 2014 | 12:53 pm

    Back-to-school time has many of us thinking about what to pack for lunch. Beat the brown bag monotony with some fresh lunch ideas this year! Mount Vernon Road Hy-Vee dietitian, Kimberly Proctor, has some quick and easy ideas that are sure to please both kids and adults. Follow the instructions below to assemble a balanced midday meal.

    Main Dishes: Choose 1 option

    Sandwiches

    Chicken Salad: Combine 3 oz. cooked or canned chicken, small amount of low-fat mayo, halved grapes, 2 Tbsp. pecans, and 2 Tbsp. dried cranberries.

    Veggie Lovers: sliced cucumbers, tomatoes, shredded lettuce, sliced peppers, shredded carrots, low-fat ranch, fresh mozzarella cheese or feta crumbles

    Tuna Salad: Combine 1 small pouch of tuna, small amount of low-fat mayo, sliced celery, shredded carrots and 2 Tbsp. sliced almonds.

    Sub Sandwich: sliced DiLusso deli meat, tomatoes, lettuce, pickle, onion, provolone cheese, mustard

    Try these bread options: whole wheat bread, whole wheat pita pocket, whole grain crackers, rice cakes, whole wheat mini bagels, or whole wheat sandwich thins.

    Wraps

    Banana Roll-up: Spread whole grain tortilla with thin layer of peanut butter, drizzle with small amount of honey, place 1 whole banana at one end and roll up.

    Veggie Basil: Spread thin layer of low-fat veggie cream cheese on tortilla, sprinkle with 1-2 T. fresh basil, add your favorite DiLusso deli meat, provolone cheese and fresh spinach leaves. Roll and enjoy.

    Southwest: pre-cooked chicken strips, black beans, shredded lettuce, 2% milk cheese, salsa

    Thai: rotisserie chicken, shredded coleslaw mix, Litehouse mild Thai peanut dressing and chopped dry roasted peanuts.

    Salads

    Asian: Use the salad kit in a bag. Add mandarin oranges and diced pre-cooked chicken (either canned, cooked breast meat, or DiLusso deli meat cubed).

    Southwestern: romaine lettuce, kidney or black beans, 2% cheese, salsa, Mexicorn, low-fat ranch, lime squeezed over salad

    Strawberry spinach: Top fresh spinach leaves with sliced strawberries, walnuts or pecans, pre-cooked chicken and a low-fat poppy seed dressing.

    Fruit Inspired: Top romaine and baby spinach with mandarin oranges, strawberries, blueberries, walnuts or pecans, feta cheese, low-fat poppy seed dressing.

    Club: Top romaine lettuce with tomatoes, cucumbers, diced chicken, 2% milk cheese, cut-up turkey bacon, favorite low-fat dressing

    Side Options: Choose 1-3 options from different categories.

    Fruit:

    1 whole fruit: banana, peach, apple, pear, orange, plum, kiwi

    1 cup cut-up/prepared fruit: grapes, strawberries, pineapple

    Applesauce cup, unsweetened or light

    Fruit in gel cups, light

    Canned fruit in small cup, packed in water or own juice

    Veggies:

    1 cup raw veggies; baby carrots, carrot chips, celery, cauliflower, grape or cherry tomatoes, cucumber, broccoli, cauliflower, sliced peppers

    Broccoli slaw mixed with small amount of low-fat mayo, shredded carrots and raisins

    Side garden salad top with tomatoes, cucumbers, shredded carrots, low-fat dressing

    Protein & Dairy:

    String cheese

    Cottage cheese, cup skim or 1%

    Cheese cubes, 4 dice = 1 serving

    Hard-boiled egg

    Peanut butter (use as dip for fruit or veggies)

    Light yogurt (look for one with less than 100 calories per serving)

    Skim or 1% milk, 8 oz.

    Pudding cup low-fat or sugar-free

    Hummus dip (use on veggies or whole-wheat crackers)

    Beans

    Putting it all together

    The following are examples of healthy balanced lunches:

    Mini-bagels with peanut butter, baby carrots, yogurt

    String cheese, hard-boiled egg, pretzels, apple, V8 V-Fusion

    Leftover pizza, cherry tomatoes with dill dip, raisins, chocolate soy milk

    Sliced ham and cheese with whole-grain crackers, zucchini sticks with ranch dressing,

    Vegetable soup in a thermos, crackers with peanut butter, sliced peaches, milk

    Tomato and mozzarella cheese on English muffin, soy nuts, fruit and Jell-O cup, milk

    Tuna or chicken salad in pita bread, pickle slices/spears, fresh or canned pear, pudding cup, water

    Rice cakes, hard-boiled egg, celery with peanut butter & raisins, flavored water

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