What’s Going Into Your Brown Bag? - Blue Ridge HealthCare

What’s Going Into Your Brown Bag?

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BY BLUE RIDGE HEALTHCARE

FOR THE NEWS HERALD

MORGANTON

The dietitians at Blue Ridge HealthCare want to make sure you have something healthy and easy to fix so they’ve put together a few tips to make planning lunches a little less stressful.

“Lunch should have one-fourth to one-third of your daily calories,” said Rachel Hobbins, RD/LDN, CR. “No one food has all the nutrients you need so you should be sure to eat a variety of foods.”

Hobbins says you need to think about fat, fiber, salt and safety when planning meals - especially if you’re sending the lunch to school with your child.

For lunch on the go, Dietetic Intern Cristen Carper says a sandwich with some veggie sticks, salt free pretzels or crackers will be filling. “Add a piece of fruit and don’t forget to take a bottle of water, a carton of milk or a container of 100 percent juice to go with it,” she said.

For other healthy options, substitute the sandwich with one of the following: A bagel with low fat cream cheese, cottage cheese, a green salad (romaine, endive, or spinach) with plenty of colorful vegetables and low fat dressing, or a small portion of leftover pasta with red sauce.

Try adding vegetables to water-packed canned tuna with a low fat mayonnaise.

To avoid soggy sandwiches - wrap vegetables separately.

Use whole grain breads like wheat, rye, pumpernickel, or multigrain.

“If you buy lunch in the cafeteria, head for the salad or deli bar to make yourself a plate full of greens or a sandwich/wrap,” Hobbins said. “Choose a low fat dressing for your salad or pack your own, and skip the bacon bits and croutons.”

She added, “Choose no cheese for your sandwich and use mustard or a low fat mayonnaise product to cut down on the fat.”

Carper pointed out that if salad isn’t your thing, then choose an entrée that has been baked, broiled or grilled instead of fried. “Try to stay away from heavy sauces and gravies,” she said.

For parents, the two offered these tips:

When giving your child money for his/her lunch, be sure to check the menu beforehand to make sure there is a healthy option that they like.
Have your children stay away from eating too many pizza slices, nachos, tacos, and chicken nuggets with fries. These foods are high in both fat and calories.
Buy low fat chips or crackers and a piece of fresh fruit on the side
Bottles of water, cartons of milk, and cartons of juice can be purchased at most any cafeteria. Try to stay away from the sodas.

If you decide to go out, Hobbins suggested ordering a dish and sharing with a friend. “Splitting a meal cuts down on your total intake of fat and calories,” she said. “But if you don’t like sharing, you can order a lower fat dish from the restaurant of your choice or get a soup, salad, or sandwich to go. Skipping the appetizers and desserts will save you quite a few calories and grams of fat as well.”

Most importantly, the two said not to skip lunch. “If you do you will have a greater chance of overeating later in the day,” Hobbins said.

A Pound A Month:

If you eat 100 more food calories a day than you burn, you’ll gain about 1 pound in a month. That’s about 10 pounds in a year. The bottom line is that to lose weight, it’s important to reduce calories and increase physical activity.

The second largest employer in Burke County, Blue Ridge HealthCare serves a four-county area and includes Grace and Valdese hospitals, Blue Ridge Home HealthCare, Grace Heights and College Pines Health & Rehabilitation Centers, Grace Ridge Retirement Community, Phifer Wellness Center and a number of physician practices.