Lunch Tips - MSNewsNow.com - Jackson, MS

Baptist Healthplex

Lunch Tips

  1. Carbohydrate is not the enemy in weight management.  Carbs, protien, fat and alcohol all provide calories.  Fat and alcohol provide the most.
  2. Non-starchy vegetables like broccoli, cauliflower, carrots, celery greens (all varieties includeing salad greens), onions, etc. are free foods.  A serving equals 1/2 cup cooked and 1 cup raw.  Make sure you get at least 3 servings per day.
  3. Seasonings and condiments such as mustard, salt, pepper, vinegar, garlic, herbs, spices, hot sauce, etc. are free/unlimited.
  4. All foods fit into a healthy diet.  It is the portion size that matters.  The amount of calories in a 2-inch piece of iced cake equals that of a small baked potato + 1/2 cup corn + 1 tsp. margarine.  As for the volume of food, which would you rather have?
  5. When it comes to fats, the softer the better.  Example: squeeze margarine vs. the stick; cottage cheese vs. hard cheddar.
  6. 3 oz. meat = the size of a deck of cards.
  7. If needing to lose >5 pounds, men-omit 1 carb and 1 oz. meant; women-omit 2 carbs and 1 oz. meat.

Sample Lunch Foods:

Choose 4 carbohydrate foods:

  • 1 slice bread
  • 1-6 inch pita
  • 1 oz. (handful) pretzels or baked chips
  • 1 small roll (about a 2-inch square)
  • 3 cups low-fat popcorn
  • 1 small potato
  • 1 cup noodle or bean soup
  • 1/2 cup fruit juice / canned fruit
  • 1 small apple, pear or orange
  • 1 cup 1% or skim milk
  • 1 cup yogurt sweetened with nonnutritive sweetener or plain, non-fat yogurt

Choose at least 1 non-starchy, free vegetable:

  • Green Beans
  • Broccoli
  • Cabbage
  • Carrots
  • Cauliflower
  • Celery
  • Cucumber
  • Eggplant
  • Greens (all varieties)
  • Okra
  • Onions
  • Peppers
  • Spinache
  • Summer Squash
  • Tomato
  • Zucchini

Choose 3 oz. meat:

  • Sandwich meat (turkey, hame, lean roast beef, chicken)
  • Grilled / baked chicken breats
  • lean beef
  • 1/4 cup tuna (canned in water)
  • 1 slice cheese (equals 1 oz.)

Choose 1 fat:

  • 1 tsp. regular mayonnaise
  • 1 tbs. reduced fat mayonnaise
  • 1 tsp. oil
  • 1/4 cup nuts
  • 1 tbs. regular salad dressing
  • 2 tbs. reduced fat dressing
  • 2 tsp. peanut butter
  • 1 tsp. margarine

Example Lunch Menu:

  • 2 slices bread (2 carbs)
  • 1 oz. pretzels (1 carb)
  • 1 small apple (1 carb)
  • 1 side salad (1 free vegetable)
  • 2 oz. turkey (2 oz. meat)
  • 1 oz. cheese (1 oz. meat)
  • 2 tbs. reduced fat mayonnaise (1 fat)

This information has been issued by Baptist Healthplex.  For more information, please visit their website at www.mbhs.org/med_serv/wellness/index.htm or by clicking on the logo below.

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