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Healthy Living=Healthy Choices
Week 10: Recipes
Are you one to pack your lunch every day or do you find yourself relying on vending machines and fast food? Taking a homemade lunch to work or school is an easy step towards a healthier lifestyle.
Check out an example of a homemade lunch below, and then see how you can make some quick nutrition fixes for a more nutritious meal.
1 sandwich made with:
- 2 pieces of country white bread
- 2 ounces of salami
- 1 slice of provolone cheese
- 2 tablespoons mayo
- 1 teaspoon of mustard
1-ounce bag of potato chips
2 small chocolate chip cookies
12-ounce can of regular soda
Nutrition information: 1040 calories, 108 grams of carbohydrate, 17 grams saturated fat, 1700 mg of sodium, and just 4 grams of fiber.
Some Easy Nutrition Fixes
Can you think of a few easy ways to improve this meal? Here are some quick nutrition fixes that can make this lunch much more nutritious and healthy.
On the sandwich:
- Substitute the white bread with 100% whole wheat bread for more fiber
- Choose a meat that is leaner and less processed than salami like roast beef, grilled chicken breast, or lean roasted turkey. When buying deli meats, choose reduced-sodium varieties.
- Try reduced-fat cheese to cut down on saturated fat. You can also skip the cheese all together and add more veggies like tomato, cucumber, shredded carrots, or bell pepper slices.
- Switch to light mayo which is half the calories. Or, you can skip the mayo and just enjoy the mustard. Mustard is a very low-calorie condiment whereas regular mayo has almost 100 calories per tablespoon.
For the sides:
- Instead of chips, try a small handful of unsalted nuts, ½ cup of bean salad, or some carrots and hummus.
- Instead of cookies, try a serving of fruit to curb your sweet tooth.
- Drink water throughout the day to stay hydrated. You could also opt for unsweetened iced tea or even diet soda to replace the regular soda at lunch.
Mouth-Watering Lunch Ideas
Lunch can be so much more than just a peanut butter sandwich every day! Here are some sample menus that can make lunch a meal to look forward to.
Pack yourself a Mediterranean Turkey Wrap along with 2/3 cup red grapes, and 8 fluid ounces of unsweetened iced tea. To cut down on the carbs in this meal, you could use a low-carb tortilla wrap.
Nutrition information: 360 calories, 47 grams of carbohydrate, 1.6 grams saturated fat, 630 mg of sodium, and 12 grams of fiber
8 tablespoons hummus
4 whole-wheat wraps, heated
12 ounces no-salt added, deli-style turkey
½ large cucumber, peeled and diced (about 1 cup)
2 roma tomatoes, diced (about 1 cup)
¼ cup reduced-fat, crumbled feta cheese
4 green olives, diced
- Spread 2 tablespoons hummus on wrap. Top with 3 ounces turkey, ¼ cup cucumber, ¼ cup tomatoes, 1 tablespoon feta cheese and 1 diced olive. Fold wrap to close.
- Repeat procedure for remaining 3 wraps.
½ cup of Tuna Salad with Chickpeas served on top of 5 whole wheat crackers. Have it with 10 dry roasted unsalted almonds, 10 baby carrots, and 2 tablespoons hummus. Whip up the tuna salad the night before in just 10 minutes.
Nutrition information: 380 calories, 39 grams of carbohydrate, 1.8 grams saturated fat, 612 mg of sodium, and 10 grams of fiber
3 Tbsp fat-free plain yogurt
¼ cup light mayonnaise
1/2 lemon, juiced
1/2 large red pepper, diced
2 medium celery stalks, diced
¼ cup onion, finely diced
1 cup canned garbanzo (chickpeas) beans, rinsed and drained
2 6.4-ounce flavor fresh chunk tuna pouches, in water
¼ tsp ground black pepper
- In a small bowl, whisk together yogurt, mayonnaise and lemon juice.
- In a medium bowl, combine remaining ingredients. Pour mayonnaise mixture over tuna and mix well.
- Serve tuna salad on your whole-choice of lettuce, whole-wheat bread or crackers.
For even more lunch ideas, please visit our website at www.diabetes.org/myfoodadvisor and search for lunch recipes
-Your Mission Delivery Team