Lunch on the run?

Hot counter heaven, or deli belly? 
We’ve all noticed the groups of school kids packed around the hot deli counter on their lunch break, leaving in their droves with pies, wedges and soft drinks – a fat, sugar and salt attack, devoid of nutrients.  The famous ‘breakfast roll’ option is also popular, particularly with men.  But it is also packed to the gills with calories, unhealthy fats and salt and so best avoided, especially by anyone watching their weight, or with high cholesterol or blood pressure.

The False Economy
Then there are those who try to get away with just having fruit or a yoghurt for lunch each day, thinking this is a healthy choice on the run. The reality is lunch is an important meal, keeping our minds and bodies fuelled and preventing an energy slump in the middle of the day.   Fruit and yoghurt are certainly healthy choices, but they do not constitute a balanced meal on their own and as a result may lead to hunger, irritability, poor concentration or illicit snacking later on in the day. 

Getting it right
Step 1:  When choosing somewhere for lunch when on the run, avoid fast food outlets in favour of cafe’s/deli’s/sandwich bars where there are healthier options available.  
Step 2: Avoid starvation mode when you go to order your food! It is much harder to make appropriate food choices when we are absolutely ravenous.   When we skip breakfast, we are more prone to gorging ourselves at lunch time!  If this sounds all to familiar on a regular basis, try having a good breakfast such as a bowl of high fibre cereal and a piece of fruit; snack on fruit/low fat yoghurt mid morning to keep blood sugar levels stable.  You will find you are then in a much better position to make healthy food choices at lunchtime. 
Step 3: Always base meals on the following food groups (from the food pyramid): bread, cereals and potatoes, fruit and veg, dairy and protein
Step 4:  Read the label - If you are relying on a pre-made sandwich or ready meal, check the label and go for those with no more than 300-400 calories per pack. 

Putting it all together
Make up a sandwich in a deli on wholegrain bread/wrap (large baguettes are equivalent to 4 or 5 slices of bread, so beware!).  Ask for relish instead of butter to keep fat down.   Add some protein (chicken/lean meat/tuna/salmon/egg) and salad OR try vegetable and lentil soup (carton/homemade rather than packet) with a wholemeal scone OR try baked potato with beans and side salad.  Each example is balanced with some complex carbohydrate, vegetable/salad and protein.  Finish lunch with a low fat yoghurt (add a dessertspoon of seeds or unsalted nuts if you like) and 1 to 2 servings of fruit.   Go for water or tea instead of sugary drinks.

Some tips to keep the calories and fat down: 

• Watch your portion sizes – assert your control by indicating to the deli server exactly how many slices of meat or cheese you want or how much, if any, butter or margarine.  
• Avoid high fat, processed products which abound in lunch-time deli’s and ‘hot counters’ – so avoid any of the following:  wedges, chips, croissants, sausages, fried or fatty bacon, corned beef, pate, sausages and  chicken gougons.  Even the salad bar can be high in fat – watch out for coleslaw, potato salad and lashings of mayonnaise added to egg or tuna.    Always finish off lunch with a piece or two of fruit and add a low fat yoghurt instead of opting for biscuits/cereal bars/flapjacks.
• Soft drinks are high in sugar and calories, so avoid them in favour of water, low fat milk, tea, or a small carton of real fruit juice.    If you are partial to flavoured waters, have a look at the label – many are packed with added sugar!
• Watch your portion sizes – assert your control by indicating to the deli server exactly how many slices of meat or cheese you want or how much, if any, butter or margarine.  
• Avoid high fat, processed products which abound in lunch-time deli’s and ‘hot counters’ – so avoid any of the following:  wedges, chips, croissants, sausages, fried or fatty bacon, corned beef, pate, sausages and  chicken gougons.  Even the salad bar can be high in fat – watch out for coleslaw, potato salad and lashings of mayonnaise added to egg or tuna.    Always finish off lunch with a piece or two of fruit and add a low fat yoghurt instead of opting for biscuits/cereal bars/flapjacks.
• Soft drinks are high in sugar and calories, so avoid them in favour of water, low fat milk, tea, or a small carton of real fruit juice.    If you are partial to flavoured waters, have a look at the label – many are packed with added sugar!