If you are looking to eat something quick for lunch without going far, your options are often not the best ones for losing weight. The best way to insure that you will eat a healthy, delicious and low-cost meal when away from home is quite simple: pack it. Bringing your own food allows you to stay in control of what you eat, and what you weigh.
Plan Ahead
In order to be successful at eating healthy at lunchtime, plan ahead. If you wait until you are hungry, you will be more likely to grab whatever is available. Packing your lunch gives you control over what you have available to eat and drink when you are away from your own kitchen. According to the USDA, half of your meal should come from fruits and vegetables, about a quarter from grains --- preferably whole grains --- and about a quarter from a lean protein source such as legumes, tofu, fish poultry or meat.
Fill Up. Don't Fill Out.
Fiber is your friend. Low-calorie foods that fill your stomach are what you need when trying to lose weight. Resistant starch, a type of fiber found in beans, not only fills you up, but may also pass through the body without being absorbed. Low-calorie, high-fiber foods include whole grains, beans, fruits and vegetables. Fruits and vegetables have the added benefit of also being high in phytochemicals that our bodies need to function properly. These phytochemicals and fiber reside only in plant foods.
Drink Up
Another way to fill up is with water. People often confuse hunger with thirst. If you think you are hungry, first try taking a few sips of water. Don't like the taste of plain water? Try adding some mint leaves, cucumber slices or citrus to give it a little more flavor, without added calories.
Added sweeteners make up an average of 16 percent of daily caloric intake for Americans. Most of those sweeteners are consumed in the form of beverages. Simply drinking water instead of sweetened beverages could significantly reduce your daily caloric intake, and assist with weight loss.
Dip It
Low-fat dips make a great addition to any lunchbox. Dips travel well and make regular veggies or fruit something special. Use natural nut butters, hummus or a low-fat bean dip for cut raw veggies. Dip apples in your favorite nut butter. Drizzle plain low-fat --- dairy or non-dairy --- yogurt over diced fruit, and sprinkle with unsweetened coconut and sliced almonds.
Wrap It Up
Rather than slapping together a regular sandwich, wrap it up in a tortilla. Whole-grain tortillas have fewer calories than bread and are easy to eat on the go. The possibilities are endless. Fill with your favorite sandwich fixings, or try something new. Hummus, babganoush and low-fat bean dips all make great sandwich spreads that are high in protein, fiber and flavor, yet low in calories. Add some fresh or grilled veggies and crisp lettuce roll it up, and you and your healthy lunch are ready for the day.
References
- USDA, Choose My Plate
- "Obesity Research"; Trends in Energy Intake in the U.S. Between 1977-1996; Neilsen, et al.; May, 2002
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