Is your New Year’s resolution to pack your lunch more this year? We tend to eat more than we should when eating out and the costs can really add up. So how should you go about making a better lunch for yourself?
The most common mistake adults make when it comes to packing their own lunch is not packing enough food. Add job stress to the equation, and many workers, even those who eat a healthy lunch, are notoriously looking for fatty, sugary, crunchy snacks by 3 p.m. Or, they head home hungry enough to eat the contents of the whole refrigerator. Here are some tips to help you make your next packed lunch healthier and more filling:
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When packing lunch it should include one or two whole grains, a low-fat dairy item, protein and at least one fruit or vegetable.
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Use leftovers. These dishes usually combine lean proteins, vegetables and grains all in one.
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Save calories by swapping white bread for whole grain to boost fiber and provide calories with more staying power. And save an additional 60+ calories by using mustard instead of mayonnaise.
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Substitute leaner meat for meats high in saturated fat. Reduced the quantity of meat and add a generous helping of veggies.
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Cut saturated fat and calories by replacing the cookie with light pudding, which also provides some calcium. Try a fruit instead of chips to save calories as well as fat.
Of course the other easy solution to bringing your lunch is to rely on frozen entrees. They have certainly come a long way from the traditional “TV dinners.” Now some frozen meals have high protein, fiber, and lack all the saturated fat, sodium, and preservatives. They also provide an opportunity to replace a high calorie, high fat meal out with a lighter and portion controlled option.
For example, Kashi has a new line of frozen entrees. The meals contain whole grains and low sodium. The Kashi Sweet & Sour Chicken (320 calories, 3.5g fat, 380mg sodium, 55g carbs, 6g fiber, 18g protein) is loaded with fiber to keep you feeling full long after the last bite is gone. If you were to eat this meal for lunch at a Chinese restaurant it would be much less healthy (764 calories, 20g fat, 950mg sodium, 107g carbs, 3g fiber and 40g protein). See below for both labels.
You can find many other healthier options for lunch in the frozen section that are less than 300 calories and still offer the meal satisfaction you need to get through the day without getting hungry. Best wishes in 2009 with your healthier lunch resolution.
Rebecca
