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Healthy Lunches
When I discuss healthier eating with most clients, the most difficult meal to control seems to be lunch. Most people work in an office environment and have little variety to choose from. Either you are on the road and in a hurry, or you are stuck in the office with an hour at most to run out and pick something up. So here are some ideas for lunches that can be made at home easily, or can be purchased at most local lunch stops.
If you are out, make nutritious choices. Choose carbohydrates that are minimally processed. This means staying away from refined sugars such as chips, candy, soda, and even white bread and rolls. Instead, choose whole wheat bread or wraps, whole-wheat crackers, or whole-wheat pasta and brown rice. Also, stay away from fries. Choose proteins that are lean such as chicken, fish, turkey, or leaner deli meats such as the Healthy Choice selections. Also, when you are going to eat dairy, look for the low fat or fat free options. Dairy is the one product that doesn’t add sugars to the lower fat options. This includes skim milk, cottage cheese, yogurt, and cheese among other options. Any vegetable or fruit is a welcome addition to lunch. The natural sugars will help you with that needed mid-afternoon boost.
Lunch Ideas:
- Spinach and lettuce salad with carrots and other vegetables. Choose a low-fat vinaigrette dressing, a scoop of low fat cottage cheese, and maybe a whole-grain roll. This can be easily made at home out of a ready made salad pack.
- Chicken or chili beans, diced onions, tomatoes, and shredded low fat cheese in a whole wheat tortilla (they have great low carb tortillas at Trader Joe’s.) Warm in microwave or toaster oven for a healthy burrito. Eat with a side of low fat yogurt. I prefer Stoneyfield Farms fat-free yogurt.
- Tuna (made with mustard or very little fat free mayo) wrapped in a whole-wheat tortilla with lettuce and tomatoes, and fat free cheese. Add tomatoes just prior to eating to avoid a soggy sandwich.
- Grilled chicken sandwich or whole-wheat roll with lettuce, tomato, and honey mustard. Serve with a side of raw or steamed veggies.
- Turkey burger or lean cold cuts on whole wheat. Steamed or raw vegetables and fresh fruit. Add a low fat pudding cup as dessert.
- Try a Smart Ones lunch. I prefer the vegetarian pizza, but a few of the choices are good.
Snack Ideas:
- Microwave popcorn (one serving)
- Whole wheat bread with peanut butter
- Low-fat pudding
- Fat free yogurt
- Applesauce
- Canned fruit (in pear juice, not syrup) or any whole fruit
- Baby carrots or other vegetables (dipped in fat-free ranch dressing)
- Meal replacement bar (Luna or Clif bars are good choices)
- Fat free cottage cheese (some made with pineapple for sweetness)