Dear S,

Alice thinks that carrying your own lunch is a great way to be sure you're able to eat healthfully. Try incorporating three food groups in your sack lunch. Pick and choose from the following suggestions:

LOW-FAT DAIRY: Low-fat milk kept in a thermos or shelf-stable individual drinkbox; low-fat yogurt (may be kept unrefrigerated for about four hours); low-fat cheese in sandwiches; low-fat mozzarella sticks; low-fat cottage cheese

FRUITS: Oranges, grapefruit, bananas, apples, grapes, or any seasonal fruit

VEGETABLES: Raw baby or regular-size carrots; green pepper &/or zucchini cut in strips; tomatoes on sandwiches; vegetable juice

PROTEIN: Sandwiches made of turkey, lean ham, lean roast beef, peanut or any other nut butter, hummus (chick pea spread/dip), or tuna; chili kept in a thermos

BREADS & GRAINS: Preferably whole grains -- whole grain or whole wheat bread or pita, whole wheat bagels, or whole grain crackers

An insulated lunch bag with a reusable cold pack (available at any housewares or grocery store for a small fee) is a great way to keep your dairy and beverage cold.

Alice suggests that you rotate among a few favorite lunches to start with to keep things simple and ingredients to a minimum. Some ideas include:

(1) Whole wheat bread, peanut butter, one cup of yogurt, and a banana

(2) Turkey sandwich on whole wheat bread or pita, with light mayo or mustard, lettuce & tomato, low-fat cheese stick, and an orange

(3) Whole wheat pita with hummus, lettuce and tomato, one cup of yogurt, baby carrots, and an apple

Good luck in high school and healthy eating!

Alice

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