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Nutrition on the go: Packing a healthy lunch

August 14. 2017 11:06PM
Snack Smart
•Apples with peanut butter

•Carrots and hummus

•Hardboiled eggs and fruit

•Berries and yogurt

•Whole grain crackers and string cheese

•Cereal with low-fat milk

•Nuts and dried fruit

•Tortilla chips and salsa

Dartmouth-Hitchcock’s Live Well/Work Well coaches provide these tips for helping you to pack a healthy lunch that fits your busy lifestyle, saving you money and giving a nutritional boost to your day.

Healthful Tips:

•Serve yourself lots of fruits, vegetables, whole grains and beans.

•Sandwiches and salads are two popular choices.

•Leftovers make great lunches.

•Prepare and pack your lunch ahead of time.

•Taking a break for lunch is important.

•Try to avoid multi-tasking while eating.

•Be sure to stay hydrated throughout the day. Choose calorie-free beverages most often.

•Remember food safety rules — refrigerate or bring an ice pack if needed.

These four simple steps can help you create a healthy and nutritious meal:

1. Start with a healthy foundation: 100 percent whole grains for sandwiches and leafy greens for salads.

2. Pick a protein: Choose lean meats (such as skinless chicken or turkey), fish, low-fat dairy or plant proteins (such as soy beans, nuts or seeds).

3. Include color: Fruits and veggies should make up half of your lunch.

4. Add flavor accents: Herbs, spices and vinegars add flavor without fat.

Find other healthy recipes in the Cooking Up Health section of the Dartmouth-Hitchcock Health and Wellness News at


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