Expert Advice submitted by:
Body and Mind Ladies Only Fitness Centre
"Last week we looked a little more closely at eating low fat food within the 35 gram a day limit. This week we will look at easy tips for healthy lunches.
Lunch tends to be a meal we eat as quickly as possible. Many of us eat lunch at our desks, in our cars or between classes or meetings. We should however give a little more thought to lunch and to what and how much we eat.
The best option is to make your own lunch.
Who has the time, you might think? Well think of it this way - while it would require an extra 10 minutes in the morning, or the night before, it will save you time later, as you won't have to spend part of your lunch time actually finding lunch.
So what to eat?
In a nutshell whole grain breads, lean meats, reduced fat cheeses, lots of vegetables and salad items, light mayonnaise or mustard, broth-based soups and fresh fruit.
Steer clear of cream-based soups and sandwiches piled with mounds of meat, cheese, and mayonnaise filled chicken or tuna salads.
Dig out your thermos flask and fill it with a vegetable or chicken noodle soup to enjoy with a half sandwich filled with two or three slices of thinly cut, low-fat meat, salad, light mayonnaise or mustard.
A few ideas for lighter lunches. You'll save money, time and your waistline.
• Wrap it up - Replace bread with a wrap, add plain non-fat Greek yogurt or a little salsa, and fill with shredded cooked chicken breast, spinach and chopped tomatoes.
• How about a bagel with light cream cheese? Choose a wholegrain variety and enjoy with some light cream cheese. Add some sweet pepper slices or a little red onion for crunch or a slice of turkey for added protein.
• If you love egg salad, tuna salad or chicken salad, replace full fat mayonnaise with low fat mayonnaise or use salad cream. Plain non-fat yogurt is a nice tangy alternative and works well with chicken and tuna especially if you add a little chilli or dill.
• Pack your own salad. Fill a reusable container with salad greens (the darker the better), tomatoes, sliced peppers, chickpeas, red onions, and cucumbers, and top with some chopped or shredded cooked chicken breast. Bring a small tub of low-fat or fat free salad dressing to add when you're ready to eat.
Don't forget to keep active too – it will double the speed at which you lose weight!"
If you need any further information on eating healthier then e-mail your questions to bodyandmindladiesgym@manx.net.
