Going out for lunch

By: Cara Rosenbloom, R.D.

In a perfect world, we’d all carry nutritious, homemade lunches to work every day. But with hectic mornings, busy schedules and empty fridges, about 60% of Canadians often buy lunch at a fast food restaurant. The good news? You can have a healthy lunch, even if you buy it!

Even though the most popular fast food lunches are burgers, fries and deli sandwiches, it doesn’t mean these are the only choices. With a proliferation of ethnic restaurants and healthier salad bars, we have more choices than ever. Here are some better options:

  • Deli: Half-the-meat chicken or turkey sandwiches on whole grain with vegetablesVegetable Rolls
  • Japanese: edamame, avocado salad and salmon roll
  • Middle Eastern: chicken shawarma and a side salad
  • Indian: whole grain chapati, chickpeas and cauliflower
  • Italian: Vegetable pizza on whole grain crust
  • Vietnamese: fresh rice paper rolls (not fried), mango salad with chicken
  • Mexican: black bean and corn salad with salsa, and grilled fish tacos
  • Chinese: Stir-fried beef with greens on (just!) 1 cup of rice, with sauce on the side
  • Salad joint: Dark leafy greens, veggies and protein (tofu, chicken, egg) with vinaigrette
  • Greek: hummus, whole grain pita, Greek salad with a tablespoon of dressing

The number one tip for a healthier lunch is to enjoy it with water instead of pop, juice or other sweet beverages. You’ll have fewer calories, less sugar, and will stay well hydrated through the afternoon.

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