News and Tribune

Clark County

April 17, 2013

FITNESS SOURCE: Preparing your lunch ensures healthy choices

> SOUTHERN INDIANA —

If you have ever shown up at work with a brown paper bag containing a soggy peanut butter and jelly sandwich, a bag of potato chips and a diet soda, you may be a good candidate for Sad Desk Lunch (http://saddesklunch.com/). I’m certainly not discouraging bringing your lunch from home. In fact, I am suggesting just the opposite! Preparing your own lunches and snacks puts you in control of your food choices, and the healthy choice doesn’t have to be a sad one. Read on for some tasty ideas that don’t involve a drive thru or a pre-packaged frozen meal.

 

Healthy Lunches

  • Soup - Homemade soup is a great choice for multiple reasons. First, you can make a huge batch and freeze the leftovers until you are ready to use them. Second, you can throw in just about any ingredient you choose. A blended soup consisting of sun dried tomatoes, onions, red peppers and your choice of spices is hearty, filling and great for dunking a nice, crusty whole grain bread. And a light broth with chopped onions, carrots, celery and chicken will taste better than any chicken soup from a can. 
  • Salad - Salads are another easily customizable choice. Just chop up your favorite mix of fruits, veggies, nuts and seeds, add some protein (try roasted organic turkey or nitrate free deli meat) and pack a separate container with olive oil and vinegar as a dressing. One of my go-to combinations is spinach, strawberries, chopped bacon, green onions, pistachios and sliced avocado with a drizzle of olive oil and balsamic vinegar. 
  • Deli Wrap - Maybe you would rather take a bite out of your salad than eat it with a fork. If so, try a deli wrap! A whole wheat tortilla (or gluten free if you are sensitive to gluten) spread with hummus and wrapped up with roasted peppers, spinach and shredded chicken makes a tangy and nutritious lunch.

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