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Title : Preparing a healthy lunch
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Preparing a healthy lunch

Joanne Perez, MS, RDN, LD is a dietician based in Savannah, which, after 20 years of food service and clinical dietetics, made the switch to nutrition communications and all things technology. She does not believe in diets and think life is too short to be anything but happy and healthy at any weight. Read his blog, actual bite Nutrition , and follow it in Twitter and Facebook .

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According to the National Restaurant Association, about 60% of all Americans eat lunch out at least once a week and for a quarter of those, the number of jumps of five or more times. We prepare lunches for our children, why not for ourselves?

The Brown Bag

bonds There are several advantages to pack your lunch:

Health

• You have control over calories, grams of fat, sodium and sugar amounts.
• you have control over portion sizes.
• You have control over where their food comes from.

Expenditure

• Comer takes a piece of your wallet. The average restaurant meal is between $ 5 and $ 7
• Comer takes a piece of your health. Even if you go with the "healthy" option, which is more likely to get at least extra sodium.
• Comer takes a piece of the environment. Think of the containers, wrappers and bottles are all part of the meal "to go".

Efficiency

• When you eat out, you have to get in the car and drive.
• When you eat, you're out of the office.
• When dining out, who rushed so eat too fast.
• When dining out, you do not have time to decompress.

A bag Balanced

So what makes a healthy lunch? Lunches that include some lean protein or low-fat, together with carbohydrates will keep your body fueled afternoon. Choosing whole grains, vegetables and fruits give the fiber, while the protein will be the most successful and maintain their levels of blood sugar the most consistent. Add a little water and a piece of fruit (or even a cookie) and you are all set.

Here are some suggestions to help you build your bag:

Sandwich

• - Wrappers Sandwich. Choose whole grain breads, pita bread, lettuce wraps and even
• Stuffed Sandwich -. Your best choices are turkey, chicken, tuna, low-fat cheeses, eggs and slices even mashed black beans
• Extras Sandwich - The darker the green, the more nutrients. Pile spinach, kale and romaine lettuce. In addition, add tomatoes, cucumbers, shredded carrots and sliced ​​peppers. And make fresh herbs like basil no.
• Toppers Sandwich - Do not settle with regular mayonnaise age, but instead are stained a little mashed avocado or make Greek yogurt spread

Salad [

• A dark green salad loaded with light tuna slices, carrot sticks, pepper slices, tomato wedges, red beans, dried cranberries and topped with balsamic vinaigrette.
• take some quinoa, add some spinach leaves, crumbled goat cheese and top with a few toasted almonds for protein stuffing and salad.
• Mix some canned black beans (drained), canned corn, diced tomatoes and chopped avocado. Mix with a little oil, lemon juice and chopped cilantro.
• Pulp and diced chicken with chopped vegetables. Top with a little low-fat shredded mozzarella and a little Italian dressing.

Other options

• Leftovers - Make extra and pack the leftovers for lunch. Many items can be eaten cold and microwaves are standard in most of the rest rooms of the office.
• Hummus with broccoli, carrots and pepper strips.
• Breakfast for lunch - The night before, mix equal amounts of oats and liquids (milk, almond milk, water) in a glass jar and store overnight. In the morning add fruit and nuts or swirl in a little peanut butter and sliced ​​banana.

Brown Bag Success

There are several things you can do to make it easy and fun to brown bag.

• Out of the box and be creative with your meals.
• write your meals for the week on Sunday.
• Make your lunch the night before. Many items can even make Sunday as pasta, quinoa, and baked chicken.
• leave a note with your keys to remind you to take your lunch, or put the keys in the lunch bag.
• Find a lunch bag isolated you love and use reusable packaging.
• Be patient. Like most things, it will take time to be an unconscious part of your daily routine. Start by committing to bring their lunch. 2 - 3 times a week and gradually add days

And finally, there is absolutely nothing wrong with eating out occasionally. Designate one day every two weeks to eat out and try to enjoy every bite. Chances are you will find that you forget your brown bag.

Joanne Perez, MS, RDN, LD is a dietician based in Savannah, which, after 20 years of food service and clinical dietetics, made the switch to nutrition communications and all things technology. She does not believe in diets and think life is too short to be anything but happy and healthy at any weight. Read his blog, actual bite Nutrition , and follow it in Twitter and Facebook .

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