For most of us, lunches can be the downfall of otherwise healthy diets.
You’re not at home, you’re in a hurry, and that often leads to fast food or other bad choices. But a little planning is all it takes to safely navigate the lunchtime landmines.
Start by keeping your pantry stocked with healthy choices, especially if you tend to shop just once or twice a week. Buy whole-grain breads and tortillas, low-fat (and low-sodium) luncheon meats, as well as plenty of fruits and vegetables.
Prepare lunches the night before, or at least have a game plan for how and when you will do it in the morning so good nutrition doesn’t get sacrificed as you rush to get out the door.
Make small changes in what you bring. For example, for sandwiches use a little less cheese, substitute low-fat mayonnaise and bulk them up with leafy green and thinly sliced vegetables.
Jarred roasted red peppers, flavourful eggplant spreads and hummus are other easy ways to slip in some healthy foods.
Skip the dessert, salty treats and sweet drinks. For adults and kids, otherwise healthy lunches often fall apart with a bag of chips, a pop or a massive cookie. Save these for occasional treats, not daily indulgences.
Instead, try to include some vegetables, and perhaps a piece of fruit for dessert. Precut vegetables such as carrot and celery sticks may cost a bit more, but they are worth it if it means you are more likely to include them in your lunch.
When eating out is inevitable, make smart choices. At delis, ask for low-fat meats, less cheese, more vegetables, and go easy on the mayonnaise or avoid it altogether. Try to avoid salads that have lots of mayonnaise or gobs of oily dressing.
At salad bars, stick to the leafy greens, cut vegetables and fruits. Instead of piling on the cheese, sprinkle a few nuts on top of your salad. They’re flavourful and add protein and good fats to your meal.
If you do end up at a fast-food restaurant, ask to see the nutritional data on their meals to make it easier to choose. Order the grilled rather than fried options, or even consider a kids’ meal, which has a more reasonable amount of calories.
Of course, making a healthy dinner that gives you leftovers for lunch the next day is one of the best ways to go. This zesty Mediterranean tuna salad is loaded with crisp, fresh vegetables. Served with crusty bread, it makes a superb light supper. Pack what you don’t eat in plastic containers and you have an instant lunch for the next day.
If you prefer, the salad can easily be made with cooked and shredded (or even canned) chicken instead of tuna.
Mediterranean Tuna Salad
Dressing
50 ml (1/4 cup) extra-virgin olive oil
50 ml (1/4 cup) balsamic vinegar
2 ml (1/2 tsp) salt
2 ml (1/2 tsp) freshly ground black pepper
Salad
250 ml (1 cup) long-grain white rice
2 ml (1/2 tsp) salt
12 oz fresh green beans, ends trimmed, cut into 2.5-cm (1-inch) pieces (about 750 ml/3 cups)
250 ml (1 cup) thinly sliced celery
250 ml (1 cup) diced red bell pepper (1 small)
250 ml (1 cup) diced red onion (1 small)
125 ml (1/2 cup) chopped fresh basil
2 cans (each 175 g/6 oz) water-packed chunk light tuna, drained and broken into large flakes
In a small bowl, whisk together dressing ingredients, then set aside.
Cook rice with salt according to package directions. Once rice has cooked, spread it on a large baking sheet to cool.
Meanwhile, bring a large pot of water to a boil. Add green beans and cook until tender-crisp, about 5 minutes. Drain in a colander and rinse under cold running water. Transfer to a large serving bowl.
Add celery, bell pepper, onion and basil to green beans. Add cooled rice and dressing, then toss to combine thoroughly. Add tuna and toss together gently. Serve immediately or cover and refrigerate until serving time.
Makes 5 servings.
Nutrition information per serving: 368 calories, 13 g fat (2 g saturated), 23 mg cholesterol, 43 g carbohydrate, 20 g protein, 3 g fibre, 677 mg sodium.
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