Tips for a Lighter Lunch

A hamburger on a buttery bun, greasy fries, and sugary soda?  Chicken salad drowned in high-fat dressing? A cheesy pastrami sandwich loaded with fats and preservatives?  Are any of these things your “typical” lunch fare?

Lunch time is a danger zone if you’re watching your waistline and/or trying to eat healthfully. Whether you’re ordering from a fast food drive-thru, eating with co-workers at the local sandwich shop, or munching off your kids’ plates at home, lunch can be a pound-packing culprit, if you’re not careful.  As the summer winds down and we try to squeeze in as much “fun in the sun” time as we can while also getting ourselves and our families ready for the upcoming school season, eating
healthfully, especially at lunch, is not always an easy thing to do.

Many dieters are conscientious about starting the day with a healthy breakfast as well as cooking up plenty of veggies for dinner. Since lunch is often the meal that often is a little rushed and often unplanned, here are some tips for making it a healthy, low-cal meal.

Put sauce on the side. Whether it’s barbecue sauce or any type of salad dressing, have your sauce on the side. Dip your fork into the sauce before dtabbing your entree and taking a bite.

Load up the veggies. If you’re having a sandwich or burger, load up on veggies.
Add tomatoes, lettuce, onions, roasted peppers, and sautéed mushrooms. The veggies will help you to feel fuller throughout the afternoon without packing on the calories.

Do some research. If you’re heading out to a restaurant, check the restaurant’s menu online. Select a low-cal, healthy option before you even step foot inside the restaurant. You’ll be more likely to eat something nutritious if you’ve chosen it ahead of time, before smelling and viewing the tantalizing high-fat counterparts in person.

Save on spread. Mayonnaise packs 12 grams of fat per tablespoon. Instead
of slathering high-fat mayo on your sandwich, choose mustard or even
guacamole instead. The replacement spreads are just as tasty with significantly
less fat.

Get fruity. If you’re planning on having chips or fries with your burger or sandwich try having a cup of fruit instead. Not only will you eliminate excess fat and preservatives, but you’ll also add the nutritional benefits from fruit.

Choose your meat carefully. Beware of luncheon cold cuts! They’re often jam-packed with sodium and preservatives. Opt for a three-ounce skinless chicken breast instead of chicken deli meat. Have broiled yellow fin tuna rather than tuna
salad.

Guzzle H2O. Have a glass of water with your midday meal as opposed to soda and other sugary beverages.  Water is calorie free and will help quench your thirst.  Since drinking water helps to make us feel fuller, try drinking a 6-8 oz. glass of water before even having lunch.

Brown bag it. Whether you’re spending the day at the beach, an amusement
park or work, one of the most surefire ways to cut calories at lunchtime is to
avoid dining out altogether. Packing your own lunch will likely cut one-half of
the calories from that  of a restaurant meal.

Eating at regularly scheduled intervals (so you’re not starving) and planning ahead a bit will help you make healthy choices at lunchtime and throughout your day.

Yours in health and fitness,
Kellyann

Kellyann Skorupski owns and teaches classes at The Jazzercise Fitness Center of Wall, 1985 Highway 34, Wall, NJ.  You can get information on her center and the group fitness classes offered there by visiting www.jazznj.com or on Facebook by clicking here.