Build a Better Lunchbox
By Chef Ann Cooper
Lesson 1: Choose something from each category. (More categories revealed next week!)
Lesson 2: Be mindful of portions.
Lesson 3: Include as many colors as possible in every lunch.
WHOLE GRAINS
brown rice, quinoa or millet
granola
corn
whole-grain sandwich bread
whole-grain pita bread or chips
whole-grain tortilla
whole-grain English muffin
whole-grain chips or crackers
whole-grain pasta or couscous
whole-grain muffin
FRUITS (save $ by choosing fruits in season)
apple
banana
plum
nectarine
peach
orange
apricot
kiwi
melon
grapes
strawberries
blueberries
raspberries
raisins
dried fruit
100% fruit juice
100% fruit spread
CALCIUM
dark leafy greens
tofu
almonds or almond butter
beans
hummus
yogurt
cheese
milk or fortified soy, rice or almond milk
100% orange juice (fortified)
HEALTHY FATS
almonds or almond butter
walnuts
avocado
salmon
flax oil
flax seed
olives
extra virgin olive oil
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