Pack your bag healthy

When things get busy, it can be hard to pass up convenience foods. It seems so easy to toss something in the bag and go. It is possible and easy to pack a brown bag full of healthy, delicious food to get you, and your kids, through the day.

A nutritious lunch starts with a good foundation: 100% whole grain bread, sliced vegetables, and a little protein. When you're shopping for nutritious options, it's best to stick to the perimeter of the grocery store, that's where the unprocessed foods are, the produce, dairy and lean proteins are located.

And variety is the key. Make sure to mix it up, otherwise the healthy options will start to look a little stale compared with their high-fat, processed counterparts. Plus, the more color in your lunch, the more nutritious it is as well.

Choose easy, convenient options that you enjoy, and rotate fruits and vegetables with the seasons. Here's a week-long guide to healthy eating at lunch with options that are great for kids and adults.

Monday:
Turkey sandwich with 100% whole grain bread
Baby carrot sticks
Mozzarella stick or string cheese
Graham crackers

Tuesday:
Whole grain pita with hummus
Yogurt
Mixed nuts and raisins
Whole grain crackers topped with cheese

Wednesday:
Banana and peanut butter sandwich, made with organic peanut butter and 100% whole grain bread
Whole grain pretzels
Apple slices
Cheddar and mozzarella cheese squares

Thursday
Vegetable soup
Whole grain crackers
Pear slices

Friday
Leftovers from healthy dinners make great lunches, especially on a Friday!

Good health starts with good nutrition, and getting well-balanced meals and plenty of nutritious snacks is an important building block for a healthy lifestyle.

The day can fill up pretty quickly, but good nutrition is something you should always make time for. When you're planning for any meals, it's always important to start with a fruit or vegetable.
A good rule of thumb for your plate is half of the plates should be vegetables, a fourth whole grains and a fourth a protein source. If you're having something like stir fry, you want to load up on your vegetables.
In between meals, snack on fruit, cheese and whole grain crackers.

Once you're a brown bag expert, focus on healthy dinners, which start by gathering around the table. Always make dinner a family affair. Dinnertime should be a daily activity that involves sitting down at the table as a family, where kids can see their parents modeling healthy eating habits, catching up on the day over good, healthy food.

Learn more about this author, A. South.
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