Lunch

Lunch for many of us is an unplanned affair: a quick escape from the office at the local sandwich shop, a sit-down with co-workers at a restaurant, or a brown-bag meal at our desks. Even those of us who have the luxury of being able to prepare something in our own kitchens, there is almost always a time constraint.

Eating out presents several problems. First of all, there is the problem of portion sizes. Even though the "super-sizing" fad seems to have run its course, the fact is that the portions provided at most restaurants, fast-food or not, are simply too big. Also, they tend to be unbalanced, generally with too much protein and not enough fiber, and unless you're at a seafood restaurant that has cold-water fish on the menu, you're probably not getting any significant amount of essential fats. Here are some ideas:

Portion sizes: There is no one forcing you to eat everything that is put in front of you. A restaurant is usually more than happy to box-up the remainder. Eat it later when you are in the middle of that long stretch of time between lunch and dinner when your body actually needs the food. Also, consider ordering an appetizer and two side dishes of fruit or vegetables. You are looking for about 4 oz. of protein. Most appetizers will provide it and the fruit and vegetables will help provide fiber balance.

Protein/Fiber balance and essential fats: Most lunch menus will have plenty of protein options, but usually the fiber options are fewer. Steamed vegetables and fresh fruits are a good source, but you might also consider carrying with you a small amount of wheat or oat bran to sprinkle over white rice, pasta and other ingredients that may not have high fiber content. If you want to boost your meal with Omega-3, then consider carrying milled flax seed, which also contains a signifcant amount of fiber.

Here are some great lunch recipes that can be made quickly or in advance:

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