Brown Bagging is Back

Today's guest blogger is Colby Golder.

The hottest accessory this Fall may be the brown bag--the kind you carry your lunch in, that is.  With food prices skyrocketing, packing lunches for school and work is an easy way to save money and give your diet a nutritional upgrade at the same time.

Here are some tips for nutritious and appetizing brown bag lunches that are easy on the wallet:

1. Make your own trail mix.  Purchase almonds, sunflower seeds, pumpkin seeds, high fiber cereal, and dried fruit and create your own for less than you'd pay for pre-mixed versions. Portion into small air-tight containers or bags that you can grab and go. Trail mix is a great way to boost your intake of many trace minerals including zinc, magnesium, manganese, and copper.  As an added bonus, it's high in protein and fiber, so you need less to feel full.

2. Bottle your own water.  Why pay extra money for bottled water when it has no added health or safety benefits and is destructive to the environment?  While many people think that bottled water is cleaner and safer, this is not actually the case. In fact, bottled water companies have less stringent safety regulations than municipal water authorities.  An inexpensive filter pitcher can remove chlorine odors or mineral tastes. Buy one for your office, as well.

3. Create a healthy, whole-grain pasta salad.  No matter how high food costs get, pasta remains relatively cheap.  And the newer whole-grain pastas are lighter and more flavorful than whole grain pasta you may have had in the past. Toss with grilled vegetables and a bit of salad dressing for a filling and healthy lunch that travels well.

4. Repurpose leftovers.  Most left-overs can be easily revamped into healthy lunches. I like to take whatever protein I have on hand from the night before and add it to soup broth. Grilled tofu, beans, or even beef can be added to tomato soup for a delicious midday meal. Stir in left-over veggies to up the fullness factor and vitamin intake.  If you are concerned about your sodium intake, look for lower sodium varieties of soup.

What are some of your your suggestions for healthy brown-bag lunches? Can you make five healthy lunches for $25 or less?

Colby Golder is working on a Master's degree in nutrition education at Columbia University.  She has worked in nutrition public relations as well as in the nutrition department at Good Housekeeping magazine.