To Your Health July, 2009 (Vol. 03, Issue 07)

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Add Summer Fun to Lunch

Lunch is one meal that often lacks variety and thought. Do you find yourself choosing the same two or three options every week? You're not alone.

So many of us rush through lunch, grab something quickly and don't put enough thought into the importance of this meal. Luckily, there are plenty of easy-to-prepare options that incorporate the best of summer and can spice up your day.

There are a few key factors to creating a lunch that incorporates the season's fresh produce. First, focus on healthy fats and omega-3s. These fats, which provide energy and have heart-health benefits, can be found in avocados, olive oil, walnuts and other nuts. There are so many ways to add these simple ingredients to salads and sandwiches. For example, avocado goes great with a turkey sandwich with a slice of fresh tomato, or as a delicious and nutritious salad topper. Speaking of salads, skip the premade dressings and opt for olive oil to bring positive nutrition to your salad. Be sure to also sprinkle a few nuts on top for added protein and crunch.

From almonds to walnuts, cashews to pine nuts, there are a variety of options that all add protein and flavor and can revolutionize your salad. One of my favorite summer salads is a simple combination of fresh greens with pine nuts, strawberries, avocado and feta cheese.

Nutritional Analysis Per Serving
Calories 250 • Total Fat 7g • Cholesterol 65mg • Protein 29g • Sodium 264mg • Carbohydrate 14g • Calcium 108mg • Potassium 698mg • Fiber 4g • Saturated Fat 1g • Monounsaturated Fat 4g If you eat out regularly for lunch and fall prey to ordering big meals, or feel limited by what restaurants have to offer, try avoiding the sandwich specials with chips and cola and opt for places that serve lighter fare, such as vegetarian fajitas or vegetable soup with green salad, and complete the meal with sparkling water. Or, if you're a regular brown bagger, try bringing in frozen meals with colorful vegetables and a handful of omega-3-filled walnuts.

Contrary to popular belief, the right frozen entree also can be a healthy meal option. Not only will they supply you with one of your required five servings of vegetables for the day, but most frozen entrees also help control portion size. Remember to always check labels to ensure the ingredients are all-natural and provide the proper amounts of protein, complex carbohydrates, fiber and nutrients.