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| Are You Packing a Healthy Lunch? |
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| When lunchtime rolls around, do you head to the corner deli instead of eating a brown-bagged meal? Not packing your lunch could be the reason you're packing on the pounds. Sure, it's easier to grab takeout. But you may be tempted to order the cheeseburger rather than the salad.
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Many people feel the need to eat at their desks — another unhealthy habit. According to the American Dietetic Association, 75 percent of office workers eat in rather than spend their lunch hour outside the office. If this is you, it's even more important to make sure you're eating a healthy midday meal. Check out these helpful — and healthful — lunch-packing tips.
Make a better sandwich.
Instead of bologna or corned beef, use low-fat cold cuts, such as turkey or chicken breast. Skip the cheese and mayo and fill your sandwich with fresh veggies, such as romaine lettuce, tomatoes and onions. Toss out your white sliced bread and use whole-grain sandwich bread, a pita or a tortilla for wraps.
Include a fruit.
Get at least one serving of fruit in for your day. If eating an apple or orange doesn't sound appealing, try other kinds of fruit. Alternatives include berries, dried fruit or applesauce. Or make fruit even more appealing by dipping slices into a low-fat yogurt or pudding.
Switch your soup.
Cream-based soups such as potato soup or clam chowder can have a high calorie and fat count. If soup is a lunchtime favorite, then opt for a broth-based version, such as vegetable, minestrone or chicken noodle. They're lower in both calories and fat.
Put your microwavable meal under the microscope.
Your frozen meal package may claim it's healthy or lean, but the meal could be high in calories and sodium. Look at the nutrition label, and go with meals that have no more than 300 calories and 800 grams of sodium (about one-third of your daily recommended sodium intake).
Cut the cookies.
If you crave a treat after your midday meal, swap the cookies for fiber wafers. These can be a great-tasting way to increase your daily fiber intake.
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