Too busy for a healthy lunch? Here's a midday eating strategy
to keep you on track
by Sonia Josh
You already know that a healthy breakfast is the most important meal of the day since it jumpstarts your metabolism each morning. But a nutritious lunch can be just as crucial when it comes to helping you reach your fitness goals. But who has time to pick over a salad bar in between car-pooling kids and finishing that report for the boss?
Probably not you. But finding a way to get prime nutrients in your system during the day is important. The right midday meal can energize you, and also help you perform at your peak during a late-afternoon workout, which, according to many fitness professionals, is the best time of the day to train.
"Your body needs fuel every 2-4 hours or else you'll start to feel slow and sluggish," says Renata Shiloah, M.S., R.D., C.D.N., a nutritionist in private practice in Astoria, N.Y.
And don't give in to the temptation to skip lunch, so you can splurge on a bigger dinner. Shiloah and other nutritionists recommend eating 4-5 mini-meals a day consisting of 350 calories each. "Eating a mini-meal every few hours will help prevent mid-afternoon tiredness," explains Shiloah. "Your body will burn off the calories much more efficiently."
I SHALL CALL IT "MINI-MEAL"
When planning for a quality mini-meal, look for a healthy balance of carbs, protein and fat, says Shiloah. Carbs will help keep your energy levels high, while the protein and fat will help you stay full longer.
Here are some mini-meal solutions to common problems of busy people on hectic schedules.
PROBLEM ONE
You only have 30 minutes before you have to be back at your desk.
Just because you don’t have a lot of time for a healthy lunch, it doesn't mean that you have to be relegated to a boring bowl of greens. If you have little time for lunch, the key is to plan ahead the night before or during the weekend.
"Make a grilled turkey and cheese sandwich the night before," suggests Jackie Nugent, R.D., a New York City based nutrition communications consultant. "At work, heat it up in the toaster and pair it with some baby carrots."
If you have extra time on the weekend, prepare 2-4 servings of whole-wheat spaghetti with marinara sauce, Parmesan cheese and vegetarian sausage, so you'll have some healthy lunches on hand for the week. "If you really don't have time to cook, zap a nutritious frozen entree, such as Healthy Choice or Lean Cuisine, and have it with pre-bagged salad and light vinaigrette," Nugent says.
Other healthy lunch options: Whole-grain bread with lean turkey, ham, chicken, beef, or tuna, with spicy mustard or low-fat mayo and romaine lettuce leaf or baby spinach. Serve with baby carrots, dill pickle spear, and tomato slices.
If you want something a bit more traditional and reminiscent of the PBJs of your childhood, take two slices of whole-grain bread and top it with 4 teaspoons of natural peanut butter and add a banana on the side.
For a creative and nutritious salad, combine mixed salad greens with grilled chicken, sun-dried tomatoes and kidney beans with balsamic vinegar and a few teaspoons of olive oil or other light dressing on the side.
PROBLEM TWO
You only have time to grab a quick bite before you head back to work or start the after-school car-pool.
It may seem easier to skip lunch and eat a bigger dinner, but nutritionists advise against that because it will leave you starving, causing you to overeat. Instead, look for healthy options at the local deli or fast-food restaurant that you can take on the road.
"Grab a grilled chicken sandwich — hold any high-fat sauce — a small lean hamburger or a tuna sandwich on a whole-grain roll," says Nelda Mercer, M.S., R.D., a spokeswoman for the American Dietetic Association based in Ann Arbor, Mich.
"Another great option is a bowl of chili. Pair any of these meals with a glass of skim milk, and you've got a healthy balance of carbs, protein and fat."
Other great on-the-go-options: the 7-Layer Burrito from Taco Bell, a KFC Oven-Roasted Twister sandwich (the chicken is roasted, not fried) and a slice of thin-crust cheese or veggie pizza. If you're really in a rush, grab a yogurt-and-fruit smoothie (just be sure to skip the sugar and other artificial sweeteners).
PROBLEM THREE
You want something that will keep you energized until your late afternoon workout.
About an hour before you hit the health club, you need to fuel your body. For a quick pre-workout snack/midday meal, nutritionist Shiloah recommends the following: Combine 1 cup of plain cooked oatmeal, 6-12 almonds and 2 tablespoons of raisins with a dash of cinnamon. "You will have a ton of energy and burn off the calories!" she says.
Other quick snack options: Nugent tells her clients: "Think half! Enjoy half a peanut butter and jelly sandwich; savor one slice rather than two slices of pizza; split an order of stir-fry chicken and broccoli over steamed brown rice. Eat half of your portion before working out and have the rest about an hour after your workout, so you can replenish your energy stores."
