I’ve said it before, and I’ll say it again.. Packing healthy lunches and snacks to take to work or school offer many benefits. Healthy brown-bag meals can reduce fat, calories, and sodium in our diet, improving overall health. I was recently quoted in an online article about healthy lunch options, and it’s funny, I had already started to blog about it. (See the full article here) Keeping up with the smart choices we make in all our meals and snacks can help us maintain a healthy weight. I will advocate that breakfast is the most important meal of the day- FACT. But, what is also true is that lunch, and dinner, and a couple snacks in between are just as important, too! Eating small, frequent meals throughout your day can help with overeating at any one of them, and helps us to keep our metabolism going- giving us brain power and motivation throughout the rest of our busy day.
To move lunch and snack time into a healthful direction:
-
Choose foods with higher amounts of the nutrients we need: fiber, protein, calcium, and vitamin C (think fruits, veggies, low fat dairy, and lean proteins like fish or chicken)
-
Avoid foods loaded with things we need to eat less of: saturated fat, sodium, and added sugar (think regular canned soups, full-fat cheese, breaded meats, cream sauces and dressings)
An easy way to accomplish both goals is to include more whole foods and less processed foods, junk food, and fast food at meals and snacks.
-
Try the non-traditional.. 1 serving whole wheat crackers, 3 oz deli meat, 2% string cheese, 1 light yogurt and 1 cup chopped fruit OR berries.
-
Wrap it up.. 1 whole wheat tortilla toasted and topped with 5 oz refrigerated grilled chicken breast and loaded with lettuce and tomato. Don’t forget the cheese, but limit it to 1 slice OR ¼ cup grated 2% cheese. Serve with 10 whole wheat crackers and a leafy green salad with your favorite dressing on side.
-
Or, if you must nuke it.. South Beach or Kashi Brand (frozen) Individual Whole Grain Pizza, side salad with 2 Tbs. almonds, ¼ cup dried fruit, 2 tablespoons reduced-fat Parmesan cheese & your favorite dressing on the side.
I always find time to make my lunch before hitted the pillow at night. While the aforementioned meals are awesome ideas (if I do say so myself..) the best, and easiest, lunch meal for me is packing left over dinner from the night before. I love the idea of pulling out something other than a sandwich and chips at noon o’clock. Usually I’m freezing my tail off and long for something to warm my belly with- so double points on this one. Whats even better- my leftovers seem to taste 1283956352 better than they did two meals and 3 snacks ago.
Chipotle Bean Burgers
with Spicy Cream Sauce
INGREDIENTS:
Burgers:
1/2 cup diced yellow onion
1/2 cup diced yellow squash
1/2 cup dry plain breadcrumbs
1/4-1/2 cup chopped cilantro
1 jalapeño pepper, ribs and seeds removed, minced
3 tablespoons smashed ripe avocado
1 teaspoon hot pepper sauce
1/2 teaspoon ground cumin
1/2 teaspoon chipotle seasoning
1/4 teaspoon freshly ground black pepper
1/8 teaspoon salt
1 large egg, slightly beaten
1 (15-ounce) can pinto beans, drained
1/2 cup canned no salt-added whole-kernel corn
Chipotle Creme Mayo:
3 tablespoons low-fat mayonnaise
3 tablespoons low fat organic sour cream
1 teaspoon canned minced chipotle chile in adobo sauce
Cooking Spray
4 (1 1/2-ounce) dinner rolls, toasted
4 romaine lettuce leaves
DIRECTIONS:
To prepare burgers, combine first 12 ingredients in a large bowl. Add pinto beans and corn; mash with your hands to combine. Divide bean mixture into 4 equal portions, shaping each portion into a 3 1/2-inch patty, and refrigerate for 10 minutes.
To prepare chipotle mayo sauce, combine mayonnaise and sour cream. Add 1 teaspoon chipotle in a small bowl; stir to combine. Set aside.
Heat large nonstick skillet over medium-high heat, spray with cooking spray. Add patties to pan, and cook 4 minutes on each side or until thoroughly heated. Place patties on bottom halves of roll; top each patty with 1 tablespoon sauce, 1 lettuce leaf, and top half of roll.
Nutrition Information:
Serves 4; 1 burger each
Calories: 411
Fat: 11 g
Carbohydrate: 63 g
Fiber: 10 g
Protein: 16 g
It's so true! I have to eat very healthy for my health. And eating several times a day small meals/snacks really does help. I have to admit though that I really do look forward to my next meal/snack by the time it gets here. If you put a little love into what you eat then your body will love you right back by being healthy.