Project GuideFOOD

www.4h.ab.ca

24P R O J E C T G U I D E Eat ing Wel l

Brown Bag Lunch

Objective:To encourage members to rethink the brown bag lunch in a fun, creative and energy packed way.

Processing Prompts:Why is eating lunch important?

What are some creative lunch ideas you have made?

Why is it better to make your own lunch as opposed to grabbing a premade one?

Background Information:

Why is lunch important?

Lunch helps to provide fuel and the energy and key nutrients to get through the second half of the day.

During growth spurts you need more energy. As a result you may feel more hungry throughout these times.

How do you avoid the “Brown Bag Blues”?

People are more likely to eat a lunch that they have been involved in making and that includes the foods they like.

Providing a wide variety of foods for lunch.

Include foods from all four food groups.

BE CREATIVE.

How do you practice safe lunching?

Food safety is always a concern.

A rule of thumb is to keep hot foods hot and cold foods cold.

Cold packs or frozen juice boxes can be used to cool food.

Thermoses are a great way to keep foods hot.

How do you make “brown bagging” easy?

Have a collection of insulated containers, lunch bags or boxes, reusable drinking boxes, napkins and cutlery.

Organize all lunch containers in one area to speed up time.

Prepare your lunch the night before so you are not rushed in the morning.

When grocery shopping plan your lunch a week ahead so you are not scrambling for ideas at the last minute.

Make it a family affair- involve everyone in the preparation, choosing foods and clean up.

Why not grab a pre-packaged lunch?

Pre-packaged lunch items or snack packs are typically high in fat, salt and calories as well as low in nutrients.

If used daily it can become very expensive.

Being involved in making your own lunch paves way for healthier eating by knowing what goes into your lunch.

We are more likely to eat our lunch if they have a part in making it.

24 25P R O J E C T G U I D E Eat ing Wel l

What can you take besides a sandwich?

· Muffin, boiled egg, carrot sticks

· Whole grain tortilla filled with leftover meat, vegetables, tuna salad, egg salad or cheese

· Whole grain pitas filled with leftover meat and vegetables

· Peanut butter and banana rollups

· Fruit salads

· Fun green salads with vegetables, nuts and seeds, fruit and meat

· Cottage cheese, fruit and vegetables

· Cold tortilla pizzas – bake cheese, tomato sauce, meat and vegetables on a tortilla and serve cold

· A bagel with cream cheese and vegetables

· Vegetable sticks and dip

· Fruit and yoghurt dip

· Leftovers – hot or cold

What about fluids?

Not consuming enough fluids can lead to dehydration, headaches, fatigue and difficulty concentrating.

Have plenty of fluids such as water, milk, chocolate milk and 100% fruit juices throughout the day.

Have a reusable water bottle for your backpack and lunch.

What about the school cafeteria?

Some schools contain a cafeteria.

Review the menu with your family and discuss healthy alternative.

Discuss the importance of MODERATION.

Are there any precautions you should taking when packing lunches?

Check with the school about any lunch guidelines.

· Peanut allergies

· No unhealthy snacks

Key Messages:There is more to lunch besides sandwiches.

Brown bag lunches can be fun and easy.

A nutritious lunch provides you with the energy and key nutrients needed for the second half of the day.

Fortified with Fun:Brown Bag Olympics

Now You’re Cookin!:Lunch Bag Wrap

Muffuletta

Resources:Dietitians of Canada: www.dietitians.ca

Capital Health: www.capitalhealth.ca/yourhealth