Veggie Baggie:
Carrots/celery and whatever veggie is in season. Did you know that ... We hold stress in our jaws hence the TMJ epidemic. Biting and crunching on raw veggies (and fruits - see below) helps release stress while nourishing our eyes, regulating our blood sugar, keeping our colon clean,  etc. etc. etc. Psst. This lunch tote just makes it more fun ...

Fruit Baggie:  Crisp apple slices PLUS whatever fruit is in season.
(For some reason I am more likely to eat apple slices than bite into a crunchy apple.)
 

Trail Mix Baggie: 
1/2 cup Wheat Chex PLUS 1/4 cup nut, seeds & dried fruit blend
I mix-and-match between pine nuts, hazel nuts, brazil nuts halved, pumpkin seeds, cashews, pistachio, walnuts, pecans, almonds, sesame seeds, sunflower seeds, dried cranberries, blueberries, figs, goju berries, dried cherries etc.)

Benefits of Nuts and Seeds:
Brazil Nuts - each nut contains 10 times the recommended intake of selenium, a mineral with heart-helping antioxidants.  In addition, Selenium may reduce the incidence of breast cancer and cataracts; Pistachio Nuts are valuable for their high iron, protein and fibre content and high levels of magnesium, which helps control blood pressure; Hazelnuts because they are one of the richest sources of the antioxidant vitamin E; Cashew nuts for their high iron content which is needed to make haemoglobin - the red pigment in the blood; Almonds help protect against diabetes and cardiovascular disease by decreasing the after-meal rise in blood sugar;  Walnuts, The U.S. Food and Drug Administration has recently cleared the health claim that "eating 1.5 ounces per day of walnuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease."  Sesame Seeds are a very good source of manganese and copper, but they are also a good source of calcium, magnesium, iron, phosphorous, vitamin B1, zinc and dietary fiber; Pumpkin seeds, also known as pepitas, are a very good source of the minerals magnesium, manganese and phosphorous, and a good source of iron, copper, protein, and zinc; Sunflower seeds are an excellent source of vitamin E, magnesium (calms your nerves) and selenium, a trace mineral that is of fundamental importance to human health.

Caution:  One in one hundred and one in two hundred people may be allergic to one or more types of nuts

Contributing Source 

The World's Healthiest Foods
Essential Guide to the Healthiest Way of Eating
by George Mateljan

Benefits of Dried Fruits: Blueberries to their high antioxidant content, noting that “just one serving of fresh or frozen blueberries provides as many antioxidants as five servings of carrots, apples, broccoli or squash.” In fact, USDA studies rank blueberries number one in antioxidant activity compared with 40 other fruits and vegetables. Research led by Dr. James Joseph at the USDA Human Nutrition Research Center on Aging at Tufts University that demonstrates the potential for blueberries to improve motor skills and reverse the short-term memory loss that comes with aging. Another benefit of blueberries is that studies show blueberries, like cranberries, help maintain urinary tract health. Components in blueberries reduce the ability of E. coli, a bacterium responsible for urinary tract infections, to adhere to the lining of the bladder Research that shows ellagic acid, an antioxidant found in blueberries and other berries, may block the metabolic pathways that can promote cancer. Cranberry helps prevent urinary tract and kidney infections; Goji Berries provide 18 amino acids that help maintain and repair body cells and dried cherries may help prevent arthritis.

Benefits of Apples: I have to shout out apples because it is true ... "An apple a day keeps the doctor away" The apple skin contains 4 milligrams of quercetin, an anti-oxidant compound preventing oxygen molecules from damaging individual cells. This can prevent cell changes that can lead to cancer. A Finnish study concluded that men who had the highest intake of quercetin lowered their risk of heart disease by 20%. This compound has also been shown to inhibit the growth of tumors and keep cancer cells from spreading.

The insoluble fiber found in apples is responsible for a host of other benefits. The apple skin is considered roughage and is a great remedy for constipation. Insoluble fiber also helps the digestive tract run smoothly, helping to prevent diverticulosis, a condition which can lead to colon cancer. Another benefit of insoluble fiber is its "filling" effect, this being an effective appetite suppressant.
-by Lisa Carattini - © 2002 Pagewise