Lunch
is an ideal time to stock up on good nutrition. I find that many of my
weight-loss clients are afraid to eat a lunch sandwich because they fear the
bread. Hey, whole wheat bread is not your enemy! It’s a complex carb that
your body needs and may actually help you lose weight. Complex carbs are
brain foods, so don’t think you can’t have a sandwich for lunch and still lose weight.
Just be mindful of the size and kind of bread.
Here
are some of my favorite sandwich breads:
· Dave’s Killer Bread, Thin Sliced, Good Seed for 70
calories/slice
·
Arnold’s 100% whole wheat Sandwich Thins
·
Tumaro-Low-in-Carb wheat wraps (60 calories and
only 75 mg. of sodium)
·
A sprouted grain bread like Ezekiel
·
2 slices of 100% whole wheat bread like Nature’s
Own
·
A whole wheat pita bread like Joseph’s
Or, you
can choose to fill your salad bowl with a variety of greens like baby spinach,
romaine, spring mix, arugula. (Just be sure it’s organic and already washed.) I
also recommend adding a variety of veggies such as cucumber, tomatoes, peppers,
carrots, or whatever you like.
How about adding some protein to the sandwich
or the salad?
·
1-2 hard-boiled eggs (up to 7 egg yolks per week
are recommended by the American Heart Association)
·
3 oz of skinless chicken or turkey breast
·
3 oz of light tuna canned in water (up to 9 oz
per week due to the mercury)
·
¼ cup of hummus
·
¼ cup of almonds, pistachios, walnuts, or
another nut
·
½ cup of chickpeas
·
½ cup of black beans or cannellini beans (buy
low sodium and rinse well)
·
½ cup of lentils
·
4 oz of shrimp
·
5 oz of baked or grilled tofu
·
2 TB of natural nut butter with 1 TB of all
fruit spread (yes, this is a pb&j)
·
A Dr.
Praeger’s California Veggie Burger
To add a fat on your sandwich or salad,
try low-fat mayonnaise, or 2 TB of oil and vinegar, or a low-calorie salad dressing.
I really enjoy Bolthouse Farms’ dressings. Other fats that go well in a
salad include:
·
½ of a chopped or sliced avocado
·
8-10 olives
·
1-2 TB of oil and vinegar or a homemade salad
dressing
·
1-2 TB of low-fat mayo
·
1 oz. of low-fat cheese, i.e., Alpine Lace
Low-fat Swiss is tasty and low in sodium, as well
Try to bring your own healthy lunch to
work every day. Avoid greasy burgers and fries. Your brain and your waistline
will thank you. What are you eating for lunch today? Let me know. _Lisađź’–
