Tips for a Lighter Lunch

(CARLSBAD, CA) – Order up! A hamburger on a buttery bun, greasy fries, and sugary soda. Chicken salad drowned in high-fat dressing. A cheesy pastrami sandwich loaded with fats and preservatives.

Lunch time is a danger zone if you’re watching your waistline. Whether you’re ordering from a fast food drive-thru, eating with co-workers at the local bakery, or munching off your kids’ plates at home, lunch can be a pound-packing culprit, if you’re not careful.

Many dieters are conscientious about starting the day with a healthy breakfast and cooking up plenty of veggies for dinner. Jazzercise Founder and CEO Judi Sheppard Missett challenges you to lighten up your lunch as well. Here are Missett’s tips for making lunch a healthy, low-cal meal.

  • Get sauce on the side. Whether it’s barbecue sauce or ranch dressing, ask for your sauce on the side. Dip your fork into the sauce before stabbing your entree and taking a bite.
  • Load up the veggies. If you’re getting a sandwich or burger, load up on veggies. Add tomatoes, lettuce, onions, roasted peppers, and sautéed mushrooms. The veggies will help you to feel fuller throughout the afternoon without packing on the calories.
  • Do some research. If you’re heading out to a restaurant with your co-workers, check the restaurant’s menu online. Select a low-cal, healthy option before you even step foot inside the restaurant. You’ll be more likely to eat something nutritious if you’ve chosen it ahead of time, before smelling and viewing the tantalizing high-fat counterparts in person.
  • Save on spread. Mayonnaise packs 12 grams of fat per tablespoon. Instead of slathering high-fat mayo on your sandwich, choose mustard, ketchup, or even guacamole instead. The replacement spreads are just as tasty with significantly less fat.
  • Get fruity. If your burger or sandwich comes with chips or fries, ask for a cup of fruit as a substitute. Not only will you eliminate excess fat and preservatives, but you’ll also add the nutritional benefits from fruit. Case in point: Researchers at the Children’s Hospital in Columbus, Ohio report that consuming one cup of grapes daily improves the health of blood vessels, thus protecting against coronary heart disease.
  • Choose your meat carefully. Beware of luncheon cold cuts! They’re often jam-packed with sodium and preservatives. Opt for a three-ounce skinless chicken breast instead of chicken deli meat. Order broiled yellowfin tuna rather than tuna salad.
  • Guzzle H2O. Ask for a glass of mineral water to accompany your midday meal. Swedish researchers report that drinking one liter of mineral water daily reduces blood pressure in patients with hypertension. And as an added bonus, mineral water is calorie free!
  • Brown bag it. One of the most surefire ways to cut calories at lunchtime is to avoid dining out altogether. Packing your own lunch will likely cut one-half of the calories from a restaurant meal. 

Jazzercise, created by Judi Sheppard Missett, is the world's leading dance-fitness program with more than 7,800 instructors teaching 32,000 classes weekly in all 50 states and 32 countries. For more than 40 years, millions of people of all ages and fitness levels have reaped the benefits of this comprehensive fitness program, designed to enhance cardiovascular endurance, strength, and flexibility. For more information on Jazzercise go to or call (800)FIT-IS-IT or (760)476-1750.

Posted: 9/8/2010 12:57:56 AM by Jazzercise | with 0 comments

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