Sometimes you may find that you have just enough time for lunch to run out of the office and quickly pick up something from a fast food or take-out restaurant. This doesn’t mean you can’t still have a sensible lunch. The next time you have to buy your workday meal from the nearest available lunch spot, try these tips:
Sandwiches - opt for lean meat, like turkey or chicken breast, loaded with veggies and mustard on whole wheat/whole grain bread
Soups - opt for a non-cream based vegetarian or veggie loaded soap (so choose tomato basil vs. tomato bisque or carrot ginger vs. creamy corn chowder); instead of standard chili, choose turkey or three-bean chili; and if it’s available, choose low-sodium options
Pizza - choose a veggie loaded slice with a salad on the side
Chinese - try steamed chicken and broccoli over brown rice, with sauce on the side; try to limit yourself to just a tablespoon of the sauce
Sushi - enjoy 1-2 rolls of your choosing, with low-sodium soy sauce and a salad and/or edamame on the side; if you’re going for a traditional roll (eel-cucumber; tuna-avocado; salmon-avocado, etc.) go ahead and have two and if you‘re going for a “special” roll (often containing lots of sauces & tempura) stick to just one; and if you’re up for it, omit the rice and go for the sashimi instead
Hot/cold bar - try to mix a fish, like salmon, or a lean meat, with lots of fruits & veggies of different colors; you can also add some whole grains or a piece of cheese if available; and go for the small bowl or container when there are size options
In general, try to balance out your take-out meal with a side salad or a piece of fruit; these can be brought from home or purchased at a grocery store, fruit stand or street vendor to save over the cash you’d spend picking up these items at a lunch spot. Just remember, try to stay away from the pre-cut fruits (like pre-cut and packed melon cubes in plastic tubs) as these are often made from fruit that is damaged or already going bad and could also have had bacteria introduced to them if sliced in unsanitary conditions.
Image: Daniel St.Pierre / FreeDigitalPhotos.net
Sometimes you may find that you have just enough time for lunch to run out of the office and quickly pick up something from a fast food or take-out restaurant. This doesn’t mean you can’t still have a sensible lunch. The next time you have to buy your workday meal from the nearest available lunch spot, try these tips:
Sandwiches - opt for lean meat, like turkey or chicken breast, loaded with veggies and mustard on whole wheat/whole grain bread
Soups - opt for a non-cream based vegetarian or veggie loaded soap (so choose tomato basil vs. tomato bisque or carrot ginger vs. creamy corn chowder); instead of standard chili, choose turkey or three-bean chili; and if it’s available, choose low-sodium options
Pizza - choose a veggie loaded slice with a salad on the side
Chinese - try steamed chicken and broccoli over brown rice, with sauce on the side; try to limit yourself to just a tablespoon of the sauce
Sushi - enjoy 1-2 rolls of your choosing, with low-sodium soy sauce and a salad and/or edamame on the side; if you’re going for a traditional roll (eel-cucumber; tuna-avocado; salmon-avocado, etc.) go ahead and have two and if you‘re going for a “special” roll (often containing lots of sauces & tempura) stick to just one; and if you’re up for it, omit the rice and go for the sashimi instead
Hot/cold bar - try to mix a fish, like salmon, or a lean meat, with lots of fruits & veggies of different colors; you can also add some whole grains or a piece of cheese if available; and go for the small bowl or container when there are size options
In general, try to balance out your take-out meal with a side salad or a piece of fruit; these can be brought from home or purchased at a grocery store, fruit stand or street vendor to save over the cash you’d spend picking up these items at a lunch spot. Just remember, try to stay away from the pre-cut fruits (like pre-cut and packed melon cubes in plastic tubs) as these are often made from fruit that is damaged or already going bad and could also have had bacteria introduced to them if sliced in unsanitary conditions.
Image: Daniel St.Pierre / FreeDigitalPhotos.net
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