According to a survey from May to June 2010 by CareerBuilder, about 32 percent of workers reported having less than half an hour for lunch and 5 percent had less than 15 minutes. Many people reported getting errands and work done during their lunch breaks. Whether you are at the office or driving around meeting clients at lunchtime, you can still fit in a healthy lunch. Simply plan ahead and pack a lunch or stop for a quick and healthy meal.
Sandwiches
Sandwiches are a quick, simple and transportable lunch you can make as healthy as you want. Avoid white bread and processed lunch meats and cheeses; instead, try a variety of sandwiches on whole-grain bread. Make peanut butter and jelly with no-sugar-added jam and peanut butter with no hydrogenated oils. Try a sandwich with sliced leftover chicken breast and avocado slices. Make egg, tuna or chicken salad with low-fat mayonnaise and lettuce and tomato. The University of Nebraska-Lincoln notes that certain sandwiches, like peanut butter, tuna or chicken, freeze well so you can make a few ahead of time and grab one before you leave the house.
Leftovers
Make extra food for dinner the night before so you can bring the leftovers with you for lunch. If you will have access to a fridge and microwave, you can bring almost anything, such as spaghetti, stir fries, wraps or grilled chicken and vegetables. If you won't have a microwave, consider cold dishes, like pasta salad or regular salad.
Grocery Store
If you're driving around at lunch time or didn't bring lunch to work, stop at a grocery store to find a healthy lunch instead of going to an eat-in or fast food restaurant. At the grocery store, you can usually find pre-prepared sandwiches, salads or fruit salads that are ready to grab and healthy. You could also buy the fixings for sandwiches and keep the extras in your work fridge. Or, buy a can of soup with a salad or whole-wheat crackers as a side.
Fast Food
If you end up eating at a fast-food restaurant, you can still make reasonably healthy choices. Avoid supersizing your meal, ordering french fries and other fried foods, and ordering sandwiches with two or three patties or with added bacon and cheese. Ask for your meal without the soda. Instead, order grilled chicken sandwiches or single burgers on wheat buns with sides like plain baked potatoes, a side salad or fruit. Ask for sauces and dressings on the side and don't use them, or only use a little.
References
- CareerBuilder.com; New CareerBuilder Survey Finds the Economy May be Making Workers Healthier; Jennifer Grasz; Jul. 8, 2010
- University of Nebraska-Lincoln; Cook It Quick! -- Helping You Prepare Healthy Foods in a Hurry; Alice Henneman
- American Heart Association: Make Fast Food Friendlier; Jun. 10, 2010
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