Web Extra Article

Ladies who lunch (at the office)
Prepare ahead to beat the brown bag blues

by Anne Stropel

In today’s hectic world, to say that most women are busy people is probably an understatement. With many women working outside the home or starting their own businesses, time for meal planning and preparation is, shall we say, limited.

However, just as a little advance planning goes a long way towards ensuring a nutritious dinner, the same applies towards ensuring a healthy lunch.

While eating lunch out at your favorite restaurant is a great mid-day break, There are many reasons for “brown bagging.”

For one thing, not all jobs are conducive to eating away from the office on a daily basis. Perhaps you get only 30 minutes for your lunch break, which is hardly enough time to have a relaxing restaurant meal. Maybe you do not take your lunch at the same time as co-workers and so you would be eating alone.

Taking your own lunch is also a good plan if finances are an issue or if you are determined to eat more healthily, controlling fat and carbohydrate intake.

Just a little planning and pre-preparation will ensure that your lunch is satisfying and delicious – a lunch you can look forward to each and every day.

So if your noon meal usually consists of throwing an apple into your purse and topping it up with a trip to the vending machine for a bag of potato chips and a sugar-laden soft drink, read on.

There are two main reasons for taking a break at mid-day. First, a break from your work allows body and mind some need rest and rejuvenation. Secondly, it gives you a chance to refuel – food being fuel for the body. With this in mind, strive to refuel with foods that provide optimum nutrition.

Optimally, you should have a mid-morning snack, a nutritious lunch and a mid-afternoon snack. That mid-afternoon snack will prevent the “let’s eat everything in the fridge” syndrome as you walk in the door after work.

As a solid basis for lunch preparation, your refrigerator should contain staples such as lean cooked meats, eggs, a selection of cheeses, fresh vegetables that have been washed and cut, leafy green lettuce and spinach, fresh fruit, whole grain breads, a selection of specialty bread options such as pita pockets, tortilla shells and bagels (whole-grain is best).

If your schedule does not allow for preparing vegetables, buy the ones that are pre-prepared for you (washed and cut). These are a little pricier, but a real time saver.

Great lunch selections include wholewheat pita pockets filled with egg, meat or tuna fillings. Use light or ultra light salad dressings to keep it low fat. Add some chopped fresh vegetables such as peppers, celery or fresh spinach.

Or try a baked potato loaded with nutritious toppings such as cooked broccoli, lean cooked chicken or turkey, grilled vegetables, shredded cheese and low fat sour cream. Yum. High in fibre as well as tasty. How about instant, low-fat, sugar-free white chocolate pudding for dessert? It’s available in the grocery aisle – check it out. When made with skim milk, it is a great low-fat dairy choice. The options are endless.

Take a few minutes each evening to pack your lunch for the next day. Use reusable plastic containers in different sizes to accommodate everything from a sandwich to a handful of almonds. Pack stainless steel cutlery instead of plastic, and a cloth napkin. For that matter, instead of a paper or plastic bag, use a small backpack or designer tote bag.

Make your lunch special, you’re worth it.