Small changes that we make to our eating plan can add up to a healthier lifestyle and more energy throughout our day.
One of these changes is to pack your lunch instead of eating in restaurants, or on-the-fly. The issue with restaurants is that you are not in control of the salt and fat added to your foods. You don’t know how many calories their bread may contain, or whether the salad dressing your choosing has more calories than a Big Mac (often the case). Another issue for restaurants or drive-thru is the impulse foods you eat, that you would not choose, had you made the food yourself. Here are some good choices for you:
1. Sandwiches: Prepackaged lunch meats can be loaded with preservatives and sodium added for longevity and flavor. A study from the Food, Nutrition, Physical Activity, and the Prevention of Cancer (American Institute for Cancer Research 2007) found that for every 50-gram serving of processed meat you consume per day, you increase your risk of colorectal cancer by 21%. This category includes lunch meats, bacon sausage, pastrami and prosciutto. This can be reduced by roasted a chicken breast at home, slicing it and freezing in individual packages what you don’t need for a few days. You can also try brands such as Boars Head that have reduced amounts of salts and preservatives in them. They are pricey, but for a reason. Pick a healthy, whole grain bread that is moderate to low in calories ( some can be up to 150 calories per slice. Add leaf lettuce, tomato, and a low sugar condiment such as shredded horseradish or mustard. Ketchup is often high in sugar. Skip the fatty cheeses to keep your sandwich in the healthy zone.
2. Wraps: Try a whole wheat, low-carb wrap ( read the nutritional data). Fill with vegetables, 1 tablespoon slasa and ½ cup black beans or hummus.
3. Salads: Add all kids of vegetables, including sweet peppers, tomato, sweet pea pods, brocolli slaw, celery (for crunch) and top with 3 oz of lean protein, and 3 oz of good carbs such as brown rice, sweet potato or quinoa (I pack those in zip lock bags and add when I eat). Bring your own olive oil/vinegar mix.
4. Chicken or tuna salad made with 0% Greek yogurt instead of high fat mayo.
5. Fruit and yogurt with some whole wheat, low-calorie crackers
Make sure you keep you keep your lunch box properly cooled with 2 or more ice packs.
By packing your own lunch you will save money, have better flavored food, avoid the mid-afternoon energy slump from fried foods, and reach your fitness and body shape goals quicker!
Saturday 05/12/12- Exercise Diary
stretch/mobility DVD- 55 minutes
Saturday 05/12/12 - Food Diary:
1 cup egg whites, with spinach (125 cal.)
2 piece Ezekial whole grain, no gluten bread with calorie free butter spray (160 cal.)
1 cup non-fat cottage cheese (160 cal.)
1/2 cup strawberries (30 cal.)
lo-carb wrap with 1/2 cup organic black beans (washed), 0 % Greek yogurt, mango salsa, 1 oz turkey, asparagus - (300 cal.)
1 whole sweet potato (100 cal.)
1/2 apple( 40 cal.)
12 almonds, roasted, no salt ( 125 cal.)
5 oz Marintaed flank steak ( low sodium tariake )(210 cal.)
3/4 cup whole wheat spinach rotini with 1/2 teaspoon of pesto( 290 cal.)
steamed snap peas ( 75 cal.)
1/2 cup raspberries, 1/4 cup breakfast cereal, 1/2 cup non fat greek yogurt (150 cal.)
Homemade popcorn ( 90 cal)
TOTAL CALORIES- 1855