Lunch Bunch
Just because you brown-bag it, lunch doesn't have to be thrown
together. With some creativity, your noontime meal can be the
highlight of your day
By Laurie Davies
Photos by Jeff Newton
THE BEST TIME TO THINK about what to eat for
lunch is anytime but lunchtime. Your stomach starts to growl and
you rush to the nearest pizza place or burger joint-or worst of
all, the vending machine. It's no wonder you end up with a meal
that is unsatisfying despite its high calorie count.
"People tend to go for the quickest fix to bring their energy
level up, and that's often fast food or refined carbohydrates,"
says Erica Christ, a registered dietitian who's also an exercise
physiologist, runner and mom of two young children. "But within an
hour, that person is tired, their brain isn't functioning well, and
they're hungry again." Launching a better lunch takes surprisingly
little effort, promises Christ, who works at The Center for Health
Living at Greenwich Hospital in Greenwich, Conn. The
hardest-working lunches are a tasty blend of three components:
1. LEAN PROTEIN: TURKEY BREAST, PORK LOIN, A WEDGE OF GOUDA, A
DOLLOP OF HUMMUS OR SEASONED TOFU CUBES
Three to four ounces of lean protein is a sufficient serving for
most adults. Instead of processed lunchmeat, try a sandwich made
from last night's leftover rotisserie chicken or a piece of salmon
on a bed of greens.
Peanut butter is an easy source of
satisfying protein. Christ suggests a two tablespoon serving (about
200 calories) for her twist on the classic PBJ: Spread peanut
butter on two slices of whole-grain bread and top with thinly
sliced banana. Pack a side of baby carrots or fruit for a complete
meal.
2. HEALTHFUL FAT: EXTRA-VIRGIN OLIVE OIL, AVOCADO SLICES, NUTS
OR SEEDS
A fat-free lunch may seem like a
healthy idea, but fats are essential to the body. They help you
feel full and assist in absorbing fat-soluble vitamins including A,
D, E and K, Christ says. Opt for moderate servings of
monounsaturated fats and omega-3 fatty acids, which protect the
heart and keep cholesterol levels down. "I tell people to get off
the mayo and put on sliced avocado instead," Christ says. An eighth
of an avocado has the same calorie count as a teaspoon of regular
mayonnaise but packs far more flavor in tuna salad, egg salad or a
cheese sandwich.
3. FIBER-RICH CARBOYHYDRATES: WHOLEGRAIN CRACKERS OR MUFFINS,
WHOLEWHEAT SLICED BREAD OR PITA POCKETS
Finally, be sure to include high-fiber
grains in your noontime meal. They're an excellent source of
slow-release carbohydrates that keep you feeling sated. Look for
breads, pastas and grains that pack at least 3 to 5 grams of fiber
per serving. If you can blend grains, healthy fats and lean
proteins, you'll create a filling and appetizing meal such as
Christ's favorite recipe for pasta and vegetables. She tosses an
assortment of frozen peas, red peppers and pearl onions into a
colander in her sink and blanches them with the boiling water from
a serving of pasta. She adds some canned beans, a tablespoon of
grated cheese and some oil and vinegar. It's delicious hot or
chilled, costs pennies and beats a deli sandwich any day. - By June
D. Bell