In our three part series on packing a heart healthy lunch, I first talked here about choosing the right foods to pack, then here I stressed the importance of choosing a variety in your meal and snacks. This month we’ll focus on another aspect of heart healthy lunches and that is fiber.

Substances commonly referred to as “roughage” or fiber, are compounds of plant origin, indigestible in the human gut. There are many benefits to eating a high fiber diet.

- Dietary fiber satiates your hunger, which helps curb overeating, therefore helping to lose or maintain a healthy weight.

- Helps to avoid constipation

- Aids in lowering blood cholesterol levels thus reducing rates of heart disease.

- Beneficial to someone with Diabetes because it helps slow down the absorption of the food being consumed, therefore helping to maintain blood sugar levels.

- It has been medically proved that certain fibrous foods help in fighting certain types of cancer.

Dietary fiber is found only in plant products- fruits, vegetables, nuts and grains and the most concentrated sources of dietary fibers are whole grains. That is good news because all of those foods can be portable and easily incorporated in a brown bag lunch for work or school. . 

Samples of high fiber snacks

  • Celery and carrots with hummus
  • Popcorn
  • Whole wheat crackers with peanut butter
  • Apple
  • Grapes
  • Pear
  • Whole grain cereal
  • Dried figs
  • Almonds
  • Whole grain granola bar

Examples of meals high in fiber and easy to pack for lunch

 Salads are a good choice. Just pack your dressing on the side or leave a container at works so your salad maintains it’s crisp texture.

A leftover brown rice and veggie stir-fry would be the perfect high fiber meal.

Whole wheat pasta salad with beans and veggies.

Sandwiches or wraps using whole grain bread are a great way to incorporate fiber into your day.

Bean & cheese tacos on whole wheat tortillas

How much fiber do you need?

Consuming enough fiber may be easier than you think. Fiber is found in whole grains, beans and fruits and vegetables. The recommended daily amount of fiber is 25 grams for women and 38 grams for men. After age 50, your daily fiber needs drops to 21 grams for women and 30 grams for men.

You can meet your daily fiber needs by eating 2 ½ cups of vegetables and 2 cups of fruits a day, along with whole grains and beans. Add vegetables to soups, smoothies, casseroles, pasta dishes; add oats to meat loaf, breads and cookies. Add fruit to cereal, yogurt, salads or eat it as a snack.

                                                                          

 

Heart Healthy Lunch Option

 

Pesto Chicken Salad on High Fiber Wrap with Lettuce & Tomatoes

1 cup grapes

Beanito chips with Hummus

 

To Make Wrap:

Mix equal part low- fat mayonnaise with equal part pesto. Stir in shredded roasted or rotisserie chicken. Stuff into a high fiber whole grain wrap, top with veggies of choice and wrap.

I hope you've picked up some tips in our series on packing a heart-healthy lunch. Remember, if you make the time and commit to packing a healthy lunch for work or school, you will not only save money but reap numerous health benefits in return. 

 

Photo credit 1: Bagwold, Dreamstime

Photo credit 2: Melanie Flinn, MS, RD