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For many of us, the perplexing question of the day arises as soon
as that last bite of breakfast is taken. What's for lunch?
In today's fast paced world, it's still possible to eat right. You can
make the mid-day meal low-fat and nutritious, yet quick and
easy- while staying within your budget and not sacrificing taste.
When eating on the go, whether at work, school, or dining out with
the gang a couple times a week, it doesn't take long to discover
how difficult it can be to manage a healthy diet. Of course, brown
bagging it is one option, but if you work in an environment like
mine that's not always the solution.
For the past fifteen years I've been privileged to be employed by
the New York City Fire Department, and I'm currently assigned to
Division 14 in Corona, Queens. As a civilian employee of the
FDNY, I work with over 50 firefighters, lieutenants, captains and
chiefs (lucky me!). I can personally attest to the fact that
firefighters are amazing cooks, and their culinary skills are only
surpassed by their tremendous appetites.
Trying to keep up with them and their portion size can add a lot
of extra pounds to this girl's body -- something I just don't want.
I need to be smart and continuously aware of what I'm eating.
Planning and preparing ahead cuts down on the impulsive
eat-what-you-can-get your-hands-on syndrome, saving you
unwanted fat and calories.
Follow the below 12 steps to get a head start on a healthy
lunch.
NUMBER ONE
Today, many work environments and offices now provide
refrigerators, microwaves - considerably expanding the lunch
menu. Take advantage of this fact by keeping the refrigerator
stocked with such staples as fresh fruit, hard-boiled eggs,
and carrot sticks. Whole wheat bread, reduced fat peanut
butter, mustard, and low-fat mayo make a good foundation.
Try a salad in a bag, they comes pre-washed and ready to
eat. Mix that with any other raw vegetable, (celery, peppers,
radishes, etc.), add a serving of chic peas, a sprinkle low-fat
dressing, and viola, a nutritious, low-fat lunch - that tastes
great!
NUMBER TWO
When preparing your own food, think variety! Try not to eat
the same thing twice in the same week. As a cardinal rule,
keep it interesting; boredom can sabotage the healthiest,
most well intentioned diet, and send you running for the
nearest fast food joint or Chinese resturant.
NUMBER THREE
Leftovers are a big aid to consuming a low cal, nutritious
lunch. At home, prepare roasted skinless chicken and
baked potatoes for dinner one night - just make a little extra.
Pack up and bring the leftovers to work with you the next
day. One tasty option is to cut up the baked potato and a
tomato and drizzle with some balsamic vinegar. This makes
a great low-fat side salad to that piece of homemade
chicken. You'll be totally satisfied without the extra fat and
calories, while saving a couple of bucks as well.
NUMBER FOUR
Sandwiches are one of the most common lunch selections.
When ordering a cold cut sandwich from a deli, pay attention
to how much meat they pile on. Chances are it will be
enough to make two or even three sandwiches, the size of
which you'd make at home. As with any meal, watch portion
size, and if necessary remove some of the meat.
Remember, according to the USDA and the Food Guide
Pyramid System, a serving size of meat is about 3 to 4 ounces.
NUMBER FIVE
Processed deli meats, such as bologna, salami, and pepperoni,
are high in fat and salt. Choose leaner cuts, such as sliced turkey
breast, lean roast beef, or grilled chicken. Eating the right kind
of sandwich for lunch can be very fulfilling, and a great
combination of carbohydrates and protein that will fuel your
afternoon.
NUMBER SIX
When it comes to bread selection, opt for the more nutritious
whole wheat or rye. Eating a sandwich on sliced bread rather
then a hero or roll saves many calories.
NUMBER SEVEN
I know we all love cheese. Make a deal with yourself, one or two
slices of cheese on your sandwich once a week and that's it.
As a tasty substitute, try tomatoes, pickles, onions, jalapeno
pepper, and lettuce. I like to slice oranges on my turkey
sandwich and use a little mustard. Sounds weird, but it's a taste
bonanza.
NUMBER EIGHT
If using mayo, try low fat - you'll never taste the difference.
Horseradish sauce (Heinz is my favorite), with only two grams
of fat per one teaspoon gives any sandwich a nice little kick.
NUMBER NINE
Instead of potato chips or mayonnaise drenched potato salad
spoiling your otherwise low fat lunch, try pretzels, applesauce,
or my favorite, a sweet salad of chopped carrots and apples
laced with balsamic vinegar.
NUMBER TEN
For those days that life gets too busy and you just can't stop
and eat, have some fruit, dry cereal, nature valley bars,
flavored mini rice cakes or pretzels available. Don't just not
eat. Lunch supplies energy for a successful day at work or at
home.
NUMBER ELEVEN
When dinning out for lunch use common sense. Skip the bread and
butter, begin with a salad and be conscious of what type and how
much dressing you use. Pass on the fried, and cheesy appetizers
in favor of a grilled or broiled entree. Also, watch what your
beverage consumption. Soda will add unwanted calories and sugar
to any meal. Stick with a tall, cool glass of water with a wedge of
lemon. No calories here, and oh so good for you.
NUMBER TWELVE
During that much needed lunch break, try getting outside for some
fresh air, walk around a bit, or sit quietly with yourself and meditate.
Go back to work fulfilled and relaxed.
Eating right for lunch doesn't mean giving up all your old favorites.
If you follow the above 12 steps you can still enjoy lunch, while
cutting back on unwanted calories. And just as a reminder,
remember the cardinal rule --Everything in moderation.
About The Author: About the Author:
Kim Paolino is the senior writer for the Food for Thought
column, and assistant editor at http://www.firefightersworkout.com
Hopefully, you'll find her insightful suggestions, recipes, and tips
helpful in making eating right, fun and delicious.
Special Offer: Sign up for the FREE Train For Life Newsletter
that includes more of Kim's tips on healthy eating at
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