9 Everyday Tips for Healthy Bag Lunches & Snacks

By Rita Larsen, Elite Sports Clubs Registered Dietitian & Nutrition Counselor

Guidelines for Healthy Eating and Snacking on a Daily Basis

Whether the kids are headed off to school or you are brown bagging it to work, many of us prepare and pack our own snacks and lunches every day. Use the tips below to help you be mindful of your food choices not just during lunch, but all day long!

  1. Not all foods are created equal! Pick out foods that are best for your normal day, every day.
  2. Plan to emphasize what is most important in your diet. For example, high quality protein, fiber, and fulfilling daily fruit/vegetable requirements.
  3. Make a schedule for yourself and include times, places, and content of what you will be eating for the day to hold yourself accountable.
    • 10:00am Snack: Fruit
    • Noon Lunch: Entree, salad, milk (school lunch)
    • 3:00pm Snack: Popcorn
    • Also have an idea of what your night time dinner will be like and what time you plan to eat (so the whole family can attend & you can give yourself enough time to prepare)
  4. Drink plenty of fluids, including water throughout the day.
  5. Be aware of the salt content of most snack foods.
  6. Make comparisons of packaged food items–making sure you have selected the best in terms of calories, salt, and fats.
  7. Remember, too many calories and fats can lead to feeling sluggish and tired in the afternoon.
  8. Keep your eye on the caffeine in beverages–too much soda or caffeinated beverages cause you to feel jittery later in the day and actually take away from your energy base.
  9. Choose foods that provide the most energy throughout the day.
    • Whole Wheat Toast vs. Sweet Roll
    • Baked Potato vs. French Fries
    • Fruited Yogurt vs. Chocolate Cake

Try including the following recipe in your next bag lunch as a snack with tortilla chips or compliment to your entree (such as a chicken breast or fish).

Quick Easy Black Bean Salsa

Quick & Easy Black Bean Salsa

1-15oz. can Black Beans
1-11oz. can Shoepeg Corn
1-16oz. jar Salsa with Cilantro
1 medium Red Pepper, chopped
1 bunch Green Scallions, chopped
Lemon juice, cumin, and minced garlic to taste.

Mix all ingredients. Best if prepared the day before.

1/3 cup = 75 calories

Looking for more nutrition advice or other snack and lunch recipe ideas? We offer plenty of ongoing group & private programs with Elite’s own Registered Dietitian. Just let us know a little about yourself and your goals to get started!



This information is not intended to treat, diagnose, cure, or prevent any disease. All material in this article is provided for educational purposes only. Always seek the advice of your physician or other qualified health care provider with any questions you have regarding a medical condition, and before undertaking any diet, exercise, or other health program.

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