From HealthDay News via Yahoo: news.yahoo.com/s/hsn/2008...lthierlunch
Packing a lunch made at home may seem like a good way to save money and calories, but even homemade sandwiches can contribute to a bulging waistline.
The American Academy of Family Physicians offers these suggestions to limit calories when making sandwiches:
Choose low-fat or fat-free lunch meats and cheeses, or stick to lean meats such as chicken or turkey. Try using veggie patties or veggie hot dogs. Make a sandwich or a pita stuffed with fresh vegetables, low-fat cheese, and a fat-free condiment such as mustard. Try using all-natural or reduced-fat peanut butter. Instead of chips, pack carrot sticks, celery or other crunchy veggies to go with your sandwich. Use low-fat or fat-free mayonnaise when making chicken or tuna salad sandwiches.
Packing a lunch made at home may seem like a good way to save money and calories, but even homemade sandwiches can contribute to a bulging waistline.
The American Academy of Family Physicians offers these suggestions to limit calories when making sandwiches:
Choose low-fat or fat-free lunch meats and cheeses, or stick to lean meats such as chicken or turkey. Try using veggie patties or veggie hot dogs. Make a sandwich or a pita stuffed with fresh vegetables, low-fat cheese, and a fat-free condiment such as mustard. Try using all-natural or reduced-fat peanut butter. Instead of chips, pack carrot sticks, celery or other crunchy veggies to go with your sandwich. Use low-fat or fat-free mayonnaise when making chicken or tuna salad sandwiches.
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Dallas
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Re: Health Tip: Pack a Healthier Lunch
Tue, February 12, 2008 - 4:22 PMOr start packing healthy bento boxes!
search "bento blog" and you'll find TONS of amazing blogs from people who love bento. It ranges very widely and gives great insirpation! -
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Re: Health Tip: Pack a Healthier Lunch
Tue, February 12, 2008 - 7:38 PMI know peanut butter is nutritious, but it's no part of a lower-fat sandwich in any form. And 2 slices of bread is about 200 calories before you add filling. So, the non-sandwich suggestions are great. -
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Re: Health Tip: Pack a Healthier Lunch
Mon, February 18, 2008 - 7:07 PMAlternatives to peanut butter that are yummy and healthy are - Sunbutter (sunflower seeds mashed up) and almond butter. Wasa crackers are great fiberous alternative to bread. I eat super fiber bread that is still good. Also there are many gluten free crackers out there to use to put these NUT Butters on. Yum. I have had my share of p-nut butter. I love the different types of nut butters that are out there..
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Re: Health Tip: Pack a Healthier Lunch
Mon, February 18, 2008 - 7:26 PMSoooz,
I recently had to calculate the calories on everything I'm eating and found a PB&J sandwhich was 295 calories, using regular peanut butter (not low fat) and using sugar-filled jelly (read: cheap) and low-end wheat bread (70 calories a slice). So a PB&J could be made for fewer calories with better stuff, but at 295 it's about the same as a bowl of oatmeal. I think that's pretty reasonable, especially considering how much protein you're getting for under 300 calories. :) If you're drinking water, that's a reasonable lunch. I think a veggie burger with bread came to about 240, without toppings. -
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Re: Health Tip: Pack a Healthier Lunch
Tue, February 19, 2008 - 12:55 AMlol well that certainly depends on how you make it - I <3 PB...and probably put way more than the recommended dose on there. *yums* -
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Re: Health Tip: Pack a Healthier Lunch
Tue, February 19, 2008 - 8:24 AMwell instead of jelly i chop some banana on the PB...not much...just enough...on grain breads...
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Re: Health Tip: Pack a Healthier Lunch
Wed, February 13, 2008 - 8:36 PMI feel like sometimes "healthy" food ideas focus too much on caloric intake then what is in the foods. For example avacado is very high in calories and fat, yet it isn't generally considered to be bad for you. Thus as peanut butter is high in calories, it is extremely good for you! (maybe not jiff but that goes with food quality)....not saying we should go all out with fatty foods, but I do think that maybe just eating the real thing sometimes vs. low-calorie, sugar free things all the time may be better...Just a comment.
as far as sandwiches go, it seems like in most cases if you use less mayonnaise and maybe some mustard(I admit, I'm spoiled my mom makes homemade dijon...to die for!) or horseradish, you can add flavor with out adding too much bad-ness. Also, in my experience if you leave off the cheese in most sandwiches, you really cannot tell the difference and save yourself some fat!
either way, happy sandwiching!!! -
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Re: Health Tip: Pack a Healthier Lunch
Wed, February 13, 2008 - 10:54 PMThe Chronicle did a big spread (sorry) on lunches a couple of Autumns ago. I keep the pages with this article taped to the side of my refrigerator to remind me to pack something healthy once in a while:
www.sfgate.com/cgi-bin/article.cgi
Also check out the sidebar for more articles. -
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Re: Health Tip: Pack a Healthier Lunch
Thu, February 14, 2008 - 7:43 AMi really believe that balance is the key to healthy eating...salad is great but you have to put some sort of fat and protein there...especially for women, we need fat...society would like to tell us otherwise but healthy fats like mentioned before (avocado, peanut butter, nuts, eggs, etc.) are and essential part of the female diet...
not to say go ahead and load up on mayo or potato chips or sweets...
all food groups are essential...so a sadwich with a slice of organic cheese, organic turkey, some mayo and greens on whole wheat wrap or bread and you're good..just make sure your load up on the greens and turkey..
a salad with some serious mixed greens, grilled chicken, some cheese of your choice, olives, roasted peppers (for more flavor) and a homemade vinegrette is very healthy, filling and lower in fat...again you don't want to iliminate fat...your body will be miserable...
i sometimes take with me for lunch a leftover soup with a small salad or if there are veggies in the soup i can take some bread (for fuel) and cheese and a piece of fruit for after lunch ...
the possibilities are endless..
good luck and nurture your body,
Tam -
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Re: Health Tip: Pack a Healthier Lunch
Sat, February 16, 2008 - 12:38 AMI always have some kale and/or spinach in my fridge, I add them to anything specially sandwiches when I make some from my 5 yr. old when I don't make her local organic carrots or any veggie for that matter with hummus or babaganush or pesto or whatever.
What about a potato salad with a vinaigrette (with Dijon mustard of course Lillian!!! I'm French) and some parsley, that's my recipe.
There are tons of good lunches to go with quinoa, put any veggies in there and you're good, you can change the style by adding some garam masala blend or just curry or your favorite herb or spice.
Also, I love those sprouted lentils I get at our local farmers market, I add them to any type of salad, specially wonderful with chick peas, possibly tomatoes, olives, I mean, it's endless and yummyyyyyyyyyyyyyy.
What else, tempeh noodles with about same ingredients as above, chick peas, olives, oh yes, dried cranberries hmmm, and so on, and so fourth!
S. -
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Re: Health Tip: Pack a Healthier Lunch
Mon, February 18, 2008 - 7:16 AMAre soups generally healthy? I love just about any bean soup. Any suggestions to make it as healthy as possible? -
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Re: Health Tip: Pack a Healthier Lunch
Mon, February 18, 2008 - 8:25 AMwell you can saute some fresh veggies with some onions, garlic and olive oil...then you can add some vegetable broth, some crushed tomatoes, tomato paste, salt, pepper, oregano or whatever seasoning you like..the veg broth is very low in fat if any at all...you can add any kind of bean to this...
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Re: Health Tip: Pack a Healthier Lunch
Mon, February 18, 2008 - 7:34 PM"Are soups generally healthy?"
depends on how you make them. :) I've seen several recipes on this tribe and others. you can make a big ass batch on sunday night then take some with you each day. most are low fat or have the good kinds of fat. for example, the ginger-garlic-carrot-kale-tofu soup I posted about is only 134 calories for about 2 cups (large bowl) and is healthy in that it's full of veggies and has some protein. any kind of bean based soup gives you a good amount of protein and fill you up. when you start getting into the potato and cream based soups you're upping the calories of course, but that doesn't necessarily mean you're sacrificing healthy.:) I think the less you use unprocessed foods in your soups, the more healthy they become. but I mean, you can make any kind of food unhealthy if you start frying it and covering it with melted cheese. ;) -
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Re: Health Tip: Pack a Healthier Lunch
Wed, April 23, 2008 - 1:22 PMOhhhhh, melted cheese, how I love you sinful liquid gold :P
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Re: Health Tip: Pack a Healthier Lunch
Mon, February 18, 2008 - 10:36 AMI have not heard of tempeh noodles... I will have to look for them! -
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Re: Health Tip: Pack a Healthier Lunch
Mon, February 18, 2008 - 12:02 PMto keep homemade soup as healthy as possible, I avoid adding fat as best as possible. I make soups with stock saved from roasted meats or poultry, or the water left from steaming veggies. I puree about half the batch, so it's thick and creamy but chunky with veggies too. Roasted veggies add another layer of flavor. I add salt last, to avoid oversalting and to allow the beans to soften better. I usually double a recipe's amounts of other spices too.
I've gradually cut back the amount of ghee in my dal, and it's working.
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Re: Health Tip: Pack a Healthier Lunch
Mon, February 18, 2008 - 7:08 PMvariety
is important.. I totally agree.
It is a challenge as we become creatures of habit.
I eat eggs. How many eggs? It varies from week to week and I skip a week sometimes..
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