Brown bag it to Work

Just brown bag it. Imagine all that lunch money going towards a relaxing massage, game of golf or picking up some great garage sale finds! You’ll eat healthier as well. Studies show meals prepared from home are higher in vitamins, minerals and fibre and lower in fat and calories.

Get some fresh ideas to prepare great lunches that are tasty, healthy and safe. Find out about non-perishable foods you can keep at the office for times when packing lunch just didn’t happen.

• Two Weeks of Great Sandwich Ideas
• Beyond Sandwiches
• Keeping Food Safe
• Food You Can Keep at the Office

Two Weeks of Great Sandwich Ideas

No more excuses for making the same sandwiches!

• Vary the breads: whole grain whole wheat sliced bread, pitas, mini bagels, tortillas, hot dog buns, small dinner rolls, English muffins, flat breads or naan. Check the label for 2 grams or more of fibre per serving.
• Vary the spreads: light mayonnaise, mustard, salsa, hummus, tzaziki, lower fat creamy salad dressing, peanut sauce, chutney or teriyaki sauce. Imagine the tasty combinations!
• Vary the fillings: peanut butter and sliced apples, egg salad with grated carrots, salmon with teriyaki sauce and baby spinach, tuna salad made with light tuna* and sliced apples, turkey, ham, roast beef, pastrami, hummus with grated zucchini and carrots, refried beans with salsa and grated cheese, leftover stir fry in a wrap, peanut butter and banana. There, that’s more than 2 weeks worth of different ideas!

*Find out how to limit your exposure to mercury from certain fish

Beyond Sandwiches

Just one rule: aim for including foods from 3-4 food groups from Eating Well with Canada's Food Guide. Find out more about the Food Groups.

1. Try chili in a thermos, small whole wheat dinner roll with thin slice of cheddar cheese, baby carrots and 2 plain cookies. Hearty and nutritious.
2. Quesadillas. How? Place leftover shredded dinner meat on a whole wheat tortilla. Add a little shredded cheese. Cover with another tortilla. Heat in frying pan until cheese melts. Cut into wedges. Bring salsa for dipping. Assemble a spinach salad with ready to eat baby spinach and grape tomatoes. Add a yogurt drink. And don’t forget the salad dressing. That’s different!
3. Last night's pasta dish in a thermos, 2% yogurt mixed with canned mandarin oranges and water. Easy.
4. Canned baked beans, mini pitas, washed grapes and chocolate milk. Fast.
5. Make fried rice with leftover dinner meat. Load up with frozen vegetables. Now that’s smart use of leftovers!

Keeping Food Safe

If you don’t have a fridge at work, avoid food poisoning by keeping these perishable foods cool: all meats, fish, seafood, poultry, eggs, anything with mayonnaise, milk, cheese and yogurt.

How? Make your lunch the night before so it can chill completely. Pack it in an insulated lunch bag and ice pack or freeze 100% juice or water in a container to keep things cool.

Food you can keep at the office

Whether it’s for a snack or part of a lunch, stock a few non-perishable foods at work:

• Light tuna* Single-serving cans or vacuum-packed pouches. Eat with some thin crisp crackers or as a topping on a salad brought from home. Add a piece of fruit and buy some milk or yogurt.
• Soups. Canned tomato or vegetable soup or dehydrated soups (check labels for a Trans-fat free one). Bring along some baby carrots, bread sticks and a yogurt drink from home.
• Cereals. Breakfast for lunch? Why not! Choose a cereal with 4 grams of fibre or more per serving. Buy milk at work. Bring along a banana to slice into it.
• Dried Fruits. Try mangos, raisins, dried cranberries or blueberries. Add them to yogurt, cereal, or as a handy snack.
• Crackers and bread sticks. Choose ones with 2 grams of fibre per serving. Enjoy with peanut butter, hummus or cheese from home for a great snack.
• Microwave popcorn. Check the label for a lower fat brand that’s trans fat- free. There will be enough to share with others at work!
• Milk puddings. If you do go out for lunch, have your dessert (a milk pudding) back at the office.
• Fruit cups. Mandarin oranges, fruit cocktails, pineapple, applesauce and peaches are all great. They can be mixed with yogurt or eaten on their own.
• Trail mix. Make your own with higher fibre breakfast cereals, nuts, dried fruits, multigrain pretzels and ok why not a few butterscotch chips!
• Granola bars. Choose one with 2 grams or more of fibre. Crumble over yogurt or smear with a little peanut butter for added taste and more nutrients.

* Find out how to limit your exposure to mercury from certain fish

Find out more:

• Enjoy Food Safely, by Canadian Partnership for Consumer Food Safety Education
• Eating Well with Canada's Food Guide