Going out to lunch can be a nutritional minefield for health-conscious people. Many of the tempting options on restaurant menus, like hamburgers and french fries, are high in calories and saturated fat. Fortunately, eating out for lunch doesn't have to mean a calorie-laden meal.
Salad
Vegetable salads are a healthy lunchtime choice. Carrots, tomatoes and spinach are naturally low in fat and rich in dietary fiber. Additionally, the green leafy vegetables that make the base for most salads can reduce your risk of developing Type 2 diabetes, the January 2011 "Evidence-Based Medicine" states. The authors of this study found that adults who regularly consumed green leafy vegetables, like spinach, arugula and kale, were less likely to become diabetic over time. Opt for low-fat salad dressings, like Italian dressing, to limit the number of calories and grams of fat on your salad.
Fatty Fish
Fatty fish, like salmon and tuna, can give you a lunchtime omega-3 fix. Omega-3 fatty acids are in seafood and can significantly reduce chronic inflammation -- a contributor to heart disease. Choosing fish twice per week at lunch can cut your heart attack risk in half, MayoClinic.com reports. Choose fish from the menu that's baked or grilled, rather than deep fried or cooked in oil.
Bean Burritos
Bean burritos are a mix of fibrous beans, fresh vegetables and cheese. Beans are especially high in potassium. Potassium is an essential mineral that may keep blood pressure in a healthy range. Additionally, eating calcium-rich dairy products, like cheese, can help your body maintain strong bones. When ordering your burrito, ask to hold the sour cream as it's high in calories and saturated fat.
Vegetable Omelet
Many restaurants serve breakfast options, like omelets, all day. Vegetable omelets are a good source of protein, fiber and vitamin C. Contrary to popular belief, limited egg consumption doesn't raise your cholesterol levels, Harvard University of Public Health reports. If you're concerned about the cholesterol in eggs, ask for your omelet to be made with cholesterol- and fat-free egg whites.
References
- "Evidence-Based Medicine"; Increased Consumption of Green Leafy Vegetables, but Not Fruit, Vegetables or Fruit and Vegetables Combined, is Associated with Reduced Incidence of Type 2 Diabetes; Katherine Esposito, et al.; January 2011
- MayoClinic.com; Omega-3 in Fish: How Eating Fish Helps Your Heart; December 2010
- Colorado State University; Potassium and Health; J. Anderson, et al.; December 1992
- Harvard Health Publications; Egg Nutrition and Heart Disease : Eggs Aren't the Dietary Demons They're Cracked Up to Be; July 2006
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