Remember when you took your lunch to school? Brown bagging it is still in vogue today, only now there are many more benefits associated with this age-old tradition. Consider what happens when you get so busy at work that you don't have time for lunch. Do you run out for a quick burger and fries to save time? If so, there goes your healthy eating routine. Do you skip lunch all together? By blowing off lunch, your blood sugar can drop and you don't function as efficiently. By brown bagging it to work, you can control what and how much you eat so you don't gain weight. Now that we've established that it's a good idea to bring your lunch and snacks to work, let's talk about some creative – and healthy -- ideas on what to pack each day.

Sensible Sandwiches

While you might think that the simplest brown bag entrée would be a peanut butter and jelly sandwich just like your Mom packed for you in grade school, there are better options that are just as easy to prepare yet which help you maintain your waistline. For example:

• Feel free to choose flavorful lunch meats, but buy the low sodium versions they slice for you at the deli. Turkey breast and extra lean ham are less caloric choices than most other options.
• If you're able to splurge, buy some smoked salmon or make a lean steak sandwich.
• For a vegetarian option, make a veggie sandwich. Raw vegetables work well, but grilling them will enhance the flavor. Using dense vegetables such as a portabella mushroom or eggplant in your sandwiches is both nutritious and filling.
• When choosing bread, make sure each slice has at least 2 grams of fiber in each slice. Or shake things up and use a tortilla instead of bread to make a wrap. Placing the tortilla in the microwave for 10 seconds will make it easier to use – and digest.
• When watching your weight, the best way to bulk up your sandwich without adding calories is to stack it with lettuce, tomato, onion, cucumber, sprouts, or whatever veggies you enjoy. Think twice before putting on condiments, read labels to assess fat and sodium content, and avoid mayonnaise, oils, and butter which all have about 120 calories per tablespoon. Instead, use the most diet-friendly choices: mustards, relishes or salsas.
• Last but not least, be careful when adding cheese to your sandwich. Most cheeses are 100 calories per slice unless you use a low-fat version.

Soups and Salads

If you don't want to eat a sandwich, consider bringing a salad or soup for lunch. The best way to bring a salad to work is in a baggie. You can keep a plate and fork at your desk (there is nothing worse than eating a salad with a plastic fork!) or bring a paper plate with you. Aim for vibrancy; the more colors you use in your salad the more nutrients you will consume.

While losing weight, you can eat unlimited vegetables (and you should eat at least 5 per day even when you're not dieting!), but beware of the dressings. Choose low-calorie, low-fat salad dressings and watch your portions. To use less dressing, measure out 1-2 tablespoons, pour it in your salad bag, and shake. This will coat every leaf with dressing instead of saturating your salad with an unmeasured pour. Be sure to pack the dressing in a separate container so you don't end up with a limp and soggy salad.

Soup can be a meal in itself or a second course at lunch. You can buy soups that come in containers ready to microwave. Check the label before purchasing commercial soups to ensure you buy the low-sodium variety. Stay away from the creamy soups and chose the broth-based types. If you make your own soup, bring it to work in a thermos or another air-tight container and, to avoid spillage, place your container in a baggie. Better safe than stained!

Snacks, Sides, and Desserts

Snacks and sides help us get through the day and allow us to stick to our healthy eating plan. Pack snacks like pretzels, cut vegetables, fruit, and raw nuts, but be sure to control your portion sizes. Nuts and other salty treats need to be measured to fit into your eating plan for the day. It is so easy to say "I will only have a few,"and then end up eating half the bag! If you prefer veggies and fruits for your snacks, bring those that are in season to maximize the flavor.

Fruit can double as a dessert or snack and offers great fiber. If you insist on a sweet dessert that is not fruit, be sure to limit the portion. To satisfy a chocolate craving, buy high quality chocolate so that you'll enjoy just a very little bit; take small bites and eat it slowly to savor the flavor.

Your Final Challenge

Now that you are packed up and ready to eat healthy for the day, your only remaining challenge is remembering to take your food with you in the morning. To ensure you don't forget, place your car keys in the bag! Brown bagging it will ensure that you always have smart food choices with you even on those busy days when you can barely take time to eat. Rather than miss a meal, remember that it's always smarter to stop for at least 15 minutes and enjoy your brown bag meal or snack; you'll be stronger, more energized, and more likely to perform at the top of your game!