Tips for a Healthy Lunch

Has this ever happened to you: You start the day off with a nice healthy breakfast, but by lunchtime you're so famished that you rush out to the closest fast food restaurant, order junk, eat too much and feel sluggish the rest of the day?

It's happened to most of us, but it doesn't have to be that way.

Here are some strategies to help you stay on track with healthy eating throughout the day:

1) Eat a healthy breakfast and a mid-morning snack. Be sure both contain healthy carbs and protein. Prepare your snack the night before so that you can bring it to work with you. This will keep your blood sugar stable and prevent cravings.

2) Plan what time you will eat lunch. It's easy to get caught up in your busy day and keep your nose to the grindstone until your stomach starts growling. Instead, plan to eat 2-3 hours after your mid-morning snack. Set an alarm to remind you to take your lunch break. This will help you make wise decisions & keep your lunch portions moderate.

3) Bring your lunch to work. Prepare & pack your lunch the night before so you can just grab it & go in the morning. This puts you in total control of your midday calorie intake. (Plus, it saves you money).

Here are some good choices for a brown bag lunch:

• Left-overs from dinner the night before
• Sandwich (we like turkey on Ezekiel bread with lettuce, tomato & mustard)
• A piece of fruit & light string cheese
• A small bag of raw veggies with hummus or peanut butter
• Yogurt or cottage cheese with a few nuts & berries

If you pack enough, you can divide it up into a small mid-morning snack, satisfying lunch, and small mid-afternoon snack. When you get home in the evening, you'll feel great and ready for a healthy dinner. (Much better than arriving home tired, grumpy & hungry!)

Of course, you may want to eat out with co-workers or friends occasionally. That's fine once in a while, as long as you watch out for the hidden calories in the lunch entrees.

Here's a great strategy suggested by one of our BootCampers: bring your lunch & eat it early. Then go out with the gang to socialize. While they order a full lunch, you can order something light like a cup of soup or side salad.

For dining out tips, check out this posting.