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Healthy Lunch On-the-Go

Amy Long Carrera, MS, RD, CNSC, CWCMS
Registered Dietitian Nutritionist | Shield HealthCare
02/18/14  6:44 PM PST
Healthy Lunch

No time for a sit-down gathering? You don’t have to miss out on healthy choice. A little planning goes a long way!

In the car:

  • Keep healthy foods in a handy cooler, such as low fat string cheese, whole wheat crackers, apple slices and nonfat Greek flavored yogurt.
  • For a heartier meal, pack a turkey avocado sandwich with mustard on whole wheat bread, baked tortilla chips, grapes and celery sticks.
  • If you’re packing leftovers, make sure they’re kept cold until you consume them.

At fast food:

  • Skip the super-size. Opt for smaller versions of your favorites, such as a small hamburger, a bean and cheese burrito or chicken sandwich. If fries are on your agenda, order a small.
  • Fill up on sides, like a baked potato with a small chili, side salad and apple slices.
  • Check the online nutrition facts of the restaurants in your area. Go for options with less than 20 grams of total fat.

At the Microwave:

  • Look for frozen meals that provide around 500 calories, less than 10 grams of total fat, whole grains and less than 20% of the daily value for sodium. Kashi, Lean Cuisine and Weight Watchers usually fit the bill.
  • Add a side salad or a piece of fruit to round out your meal and keep you going through the afternoon.
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