Healthy lunch at the office


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Healthy lunch at the office

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In today's fast-paced environment it's almost impossible to maintain a healthy diet, especially if you rely on a cafeteria, restaurant or sandwich shop for your lunch. It can often be hard to choose a healthy option or take the time to read labels when you're pushed for time. But choosing the right lunch will not only help your waistline shrink, it will give you the energy to get through the rest of the afternoon.

There are usually plenty of healthy lunch options available, or you could make your own packed lunch with healthy foods that you enjoy, saving yourself money in the process.

Most sandwich shops, supermarkets and canteens have salad bars with a good range to choose from, or you could make your own at home for a fraction of the price.

Starchy foods in salads, such as rice, pasta, potatoes or couscous, can be a very filling option. Try to add healthy choices such as grilled skinless chicken, prawns, cottage cheese, mozzarella or strips of lean ham. And choose a variety of vegetables such as roasted peppers and courgettes, avocado, spring onions, salad leaves, tomatoes, olives, radishes or grated carrot.

Watch out for salads that contain a lot of mayonnaise or other dressings high in fat such as coleslaw, potato salads and some pasta salads.

Sandwiches are a great way to create a nutritionally balanced food. They can include the best combination of carbohydrates, protein, fat, vitamins and minerals. And, importantly, they are quick and easy to make.

Try experimenting with bread; instead of white, try wholewheat, wholegrain or rye. For even more variety, use a bagel, pita pocket or wrap.

Fill with lean meats such as roast beef, turkey, chicken or ham, tuna, smoked mackerel, hard-boiled egg or cheeses such as Edam, Emmental, Gruyere, mozzarella and low-fat cream cheese.

If iceberg lettuce does not seem appealing anymore, try a different variety of lettuce, such as green or red leaf, romaine, spinach or bean sprouts. These add variety and increase the sandwiches' nutritional value.

While some condiments have a reputation for being high in fat, they can still be used in a well-balanced diet. If the filling is moist, don't use butter or margarine, and try to avoid mayonnaise or salad dressing. If you have to have them use a smaller portion size or try the reduced fat versions. For an extra zing without calories, use mustard or any of its spicy versions.

To add interest and texture, try adding a few olives, sun-dried tomatoes, gherkins or some seeds such as sunflower or pumpkin.

When buying pre-packed sandwiches, have a look at the nutrition information on the label to help you choose the healthier option.

Baked potatoes are a good lunchtime choice, but it's better to leave out the butter, or just have a small amount. Healthy fillings include baked beans, cottage cheese and ratatouille. Try to avoid ready-mixed fillings that contain lots of mayonnaise, because these can be high in fat.

Pasta is another popular option. Avoid dishes served with a creamy or cheesy sauce, or mixed with lots of oil, because these tend to be high in fat. Tomato or vegetable-based sauces are a healthier choice.

Or you could try soup with chunky vegetables. Soups can help count towards your five-portions-a-day and to make it a filling and balanced meal you could add a wholemeal bread roll or two.

MyVillage 01st June


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