Title

Pinchin' Pennies in the Kitchen: 5 Tips for Building a Healthful Lunch

(FN1774, Reviewed July 2024)
File
Publication File:
Summary

A well-balanced, home-packed lunch can set you up for success. Eating lunch provides an opportunity to refuel your brain and body after a morning of hard work. Selecting a variety of food groups creates a balanced meal with a healthy supply of different nutrients your body needs to stay focused and avoid that after-lunch slump.

Lead Author
Lead Author:
Julie Garden-Robinson, Ph.D., R.D., L.R.D., Food and Nutrition Specialist
Other Authors

Jayme Ericson, Dietetic Intern (former)

Availability
Availability:
Web only
Publication Sections

Table of Contents

What’s on your lunch menu? Do you buy lunch or make it at home? For kids, meals at schoolare a bargain, but sometimes they may want a change of pace with a homemade lunch.

For adults, purchased lunches at a nearby restaurant can add up to a hefty price tag. According to one study*, the average purchased lunch costs about $8. During a five-day work week, that adds to $40 per week – or more than $2,000 per year! Several years have passed since that study was conducted, and food costs have increased.

A well-balanced, home-packed lunch can set you up for success. Eating lunch provides an opportunity to refuel your brain and body after a morning of hard work. Selecting a variety of food groups creates a balanced meal with a healthy supply of different nutrients your body needs to stay focused and avoid that after-lunch slump.

The lunch you prepare at home is almost always more healthful than a purchased meal. Be sure to select a variety of healthful foods with these tips:

1. Pack some protein

Include lean protein in your lunch to help you stay feeling full longer. How about a sandwich made with grilled chicken or meat loaf from last night’s dinner? Protein helps build and repair your body. Less expensive protein options include canned fish, beans and eggs.

2. Vary your veggies

Choose a variety of colorful vegetables, which provide vitamins and minerals. Purchase vegetables in season for the best value and nutrient profile. In-season fresh vegetables are often at their best quality and price, but fresh, frozen and canned vegetables all count toward the recommended amount.

3. Welcome whole grains

Try a variety of whole-grain foods such as bulgur, oats, quinoa, brown rice, whole-wheat pasta and wild rice. Be sure to look for the words “whole grain” as one of the first ingredients on the nutrition label.

4. Fill up on fruits

Fruits are a low-calorie way to satisfy your sweet tooth while also getting fiber. Fruits are packed with soluble fiber, which helps keep cholesterol low, and insoluble fiber, which helps keep you regular. As with vegetables, pick a variety of colors and types of fruits to get the best health benefits.

5. Don’t forget dairy

Dairy products are well-known for their boost of bone-protecting calcium. However, dairy also may help with blood sugar and blood pressure control. If you cannot tolerate milk, try vitamin D-fortified soymilk, yogurt or another calcium-rich option.

Build a Healthful Lunch On the lines provided, write one or more items from each category in Table 1. Aim for a variety of fruits and vegetables to keep your lunches nutritious, colorful and interesting.

Whole Grains

Protein

Vegetables

Fruits

Dairy

Whole-wheat bread
(2 slices)
160 calories

Shredded Chicken
(1 1/2 cup shredded/ about 2 ounces)
90 calories

Red (tomato, etc.)
(2 slices)
10 calories

Red (watermelon, etc.)
(1 cup)
50 calories

Skim Milk
(1 cup/8ouces)
90 calories

Brown rice
(1/2 cup)
110 calories

Tuna
(1/2 cup/about 3 ounces)
100 calories

Orange (carrots, etc.)
(8 baby carrots)
30 calories

Orange (cantaloupe, orange, etc.)
(1 cup cubed)
50 calories 

Flavored skim milk (e.g. chocolate)
(1 cup/8 ounces)
140 calories

Quinoa
(1/2 cup)
110 calories

Kidney Beans
(1/2 cup/ about 1 1/2 ounces)
110 calories

Yellow (pepper, etc.)
(1/2 cup)
20 calories

Yellow (peach, etc.)
(1/2 cup slices packed in juice)
70 calories

Low-fat mozzarella cheese
(1/4 cup shredded/ about 1 ounce)
65 calories

Barley
(1/2 cup)
100 calories

Turkey pepperoni
(17 pieces/ 1 ounce)
75 calories

Leafy greens
(spinach, etc.)
1 cup
10 calories

Green (pears, etc.)
(1 medium size)
100 calories

Cheddar cheese
(1 ounce)
110 calories

Wild rice
(1/2 cup)
80 calories

Turkey Slices
(3 slices/3 ounces)
90 calories

Nonleafy greens
(celery, etc.)
(4 small stalks)

Purple (plum, etc.)
(1 medium size)
30 calories

Low-fat cottage cheese 
(1/2 cup)
80 calories

Bulgar
(1 cup)
150 calories

Peanut Butter
(2 tablespoons)
190 calories

Purple (eggplant, etc.)
(1 cup cubed)
35 calories

Blue (blueberries, etc.)
(1/2 cup)
40 calories

Low-fat yogurt
(1 cup/8 ounces)
150 calories

Popcorn, air popped
(2 cups)
60 calories

Hard-cooked egg
(1 egg)
80 calories

White (onion, etc.)
(2 slices)
10 calories

White (banana, etc.)
(1 medium size)
105 calories

Soy milk (non-dairy)
(1 cup/8 ounces)
110 calories

For a variety of recipes, see our recipe database at www.ag.ndsu.edu/food