|
|
Research shows that nearly 40 percent of the United States population doesn't eat lunch. What's your reason? Are you dieting, working through lunch, or running errands over the break? No matter how busy you are, your body's engine needs to be stoked. Going more than 4 to 6 hours without fuel is too long. Skipping lunch can leave you sleepy, with poor attention span and little energy. After missing lunch, when you get home for supper, you're likely to be so ravenous that you overeat in the evening.
Just as bad as skipping lunch is to substitute a sugary snack for a real meal. Gobbling a candy bar may give you a quick burst of energy, but in an hour, you're likely to experience a major crash—and you'll be worse off than when you started. Your body is like a car: it needs high-quality fuel and it needs to be refueled before it runs out of gas.
Lunch is like any other meal: the ideal focus is on complex carbohydrates and protein. The complex carbs—fruits, vegetables and whole-grains—provide high-quality energy. The protein—meat, cheese and nuts—helps you stay full and sustained for the rest of the day.
Once in a while, a meal replacement bar or drink will fill the gap for lunch, but that’s not a wise bet for everyday. They provide nutrients and calories, but they don't offer enough substance to fill you up and make you feel satisfied. Instead, take a break and affirm that you're worth the effort of fixing a real lunch. After all, lunch is more than just fuel for your body—it's a time to shift gears, relax and recharge. Homemade lunches are generally cheaper, tastier and healthier than ones you buy at a restaurant or cafeteria. In the time it takes to place an order and find a table, you can be enjoying the food you've brought from home. Regardless of what type of lunch you choose, the most important thing is to eat something healthy at lunchtime.
Find a quiet relaxing place to enjoy your meal. Maybe you'll want to start a "Lunch Bunch" with a group of friends. You can all have lunch together, and maybe even set up a plan where you'll take turns making lunch for the whole group.
Equipment for lunch depends on the type of lunch you choose, and can range from none at all to very sophisticated. You'll probably want a container for lunch, and containers for individual foods. You may want ice packs or thermoses to maintain serving temperatures, and eating utensils and microwave-safe bowls.
Take a look at some of our lunchtime suggestions. Some are completely portable, while others require access to kitchen appliances. And feel free to search the Super 1 Foods recipe page for more ideas.
Tortilla Roll-Up: 1 whole-wheat tortilla 1 tsp reduced-calorie mayonnaise 2 slices deli turkey or ham 1 slice reduced-fat cheese 1 slice lettuce
Roll the foods up in the tortilla and wrap tightly in plastic wrap or foil. Keep cold until serving time.
Tuna on Whole Wheat: 3 oz pouch of tuna 1 1/2 Tbs reduced-fat mayonnaise 2 slices whole-wheat bread 1 leaf of romaine lettuce 1 slice tomato
This sandwich can be assembled in advance, or on the spot. Serve with an orange or apple.
Pita Treat: Fill a 4-inch whole-wheat pita bread with 1 tablespoon of peanut butter and 1/2 cup of sliced strawberries. Serve with 1 cup skim milk.
Deluxe Salad: 1 1/2 cups spinach leaves 1/2 hard-cooked egg, crumbled 1/2 cup sliced strawberries 1 Tbs slivered almonds 1 oz crumbled feta cheese 2 Tbs reduced-fat raspberry vinaigrette 4 whole-grain crackers
Mix all ingredients together and toss. Serve with crackers.
Leftover Salad: 1/2 cup leftover meat from dinner 1 cup romaine lettuce 1/2 cup cherry tomatoes 2 Tbs shredded cheese 2 Tbs low-fat balsamic salad dressing
Mix all ingredients together and toss.
Soup and Sandwich: Spray two slices of whole-wheat bread with butter-flavored nonstick spray. Fill bread with 2 slices of low-fat cheese and grill (sprayed side out). Serve with 1 cup tomato basil soup, or any other non-creamy soup.
Nicoise Salad: 1 pouch or can tuna, drained Chopped tomato Cold, cooked (or canned) green beans Black olives Lettuce 2 Tbs low-calorie vinaigrette dressing
Mix all ingredients together and toss.
All recipes © 2007, Brookshire Grocery Co. All dietary and lifestyle changes should be supervised by a physician.
|
|
