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By Willow Jarosh, M.S., R.D.
Whether you brown-bag it, eat in the office cafeteria or head to a deli, you can score a tasty lunch without overindulging. Here's how to create a healthy mid-day meal:
Sandwiches & Wraps
- Load up on vegetables, such as lettuce, tomatoes, mushrooms, and peppers.
- Skip "salads" like tuna salad, egg salad, or chicken salad—they're usually loaded with fat and calories.
- Choose whole-wheat bread, rolls or wraps.
- Opt for low-fat mayonnaise or mustard to save on fat and calories. Or ask for a splash of vinegar to add moisture and flavor for little to no calories.
- Choose skinless turkey breast, chicken breast, or lean ham as your sandwich's lean protein filling. Compare labels and opt for brands that have less sodium.
- Watch portion size. Many deli sandwiches can contain two servings or more—save half for dinner or lunch the next day.
- Order baby carrots on the side instead of chips.
Soups & Salads
- Choose broth-based vegetable soups, such as tomato or vegetable barley. Avoid creamy soups, like cream of broccoli or cream of mushroom. If you can, opt for soups that have less than 500 mg sodium per cup.
- Make a meal out of a lentil soup or vegetarian chili by topping it with a sprinkle of reduced-fat cheese and pairing it with a whole-grain roll and side salad.
- Ask for your salad to be topped with three or four slices of skinless turkey breast or grilled chicken, veggies and one to two slices of reduced-fat cheese.
- Limit yourself to one and a half tablespoons full-fat dressing, three tablespoons reduced-fat.
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| For strength training at home, dumbbells and fitness bands are great options. Which is right for you? Read on to find out.
Dumbbells
Handheld weights that come in a variety of shapes and sizes are good for exercisers who have been strength training for a while and want a challenge. Dumbbells engage many muscles and nerves because they require balance and coordination. They're sold at sporting goods stores, Target, Walmart or online. They cost about a $1 or so per pound.
Fitness Bands
These stretchy, rubbery tubes, which come in various colors, each representing a different amount of resistance, are great for everyone, especially travelers and office workers because they're portable and easy to store. Tubes provide resistance throughout the entire move, which means an intense workout. Find them at most sporting goods stores, Target and Walmart. They sell for $20 to $30. |
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