Nutrition in a Bag

by The American Institute for Cancer Research

In addition to providing better control over portion size, fat content and calories, a home-made lunch can deliver the nutrients needed to lower the risk of chronic diseases like diabetes, heart disease and cancer.

Sandwiches, wraps and salads are fast, easy ways to make sure lunch includes the key essentials of a health-protective meal: a large proportion of vegetables and a smaller proportion of protein (reduced-fat cheese, lean meat, or fish).

For salads, which often don't contain much grain or protein, try including a small portion of protein and a generous proportion of a whole grain, like brown rice or whole-grain pasta.

Surveys indicate most workers eat lunch at their desks or while doing errands. According to one study, less than half of office workers surveyed say they bring a packed lunch from home at least once a week, and only 20 percent do it every day. Of those surveyed, 34 percent bought take-out or delivered food, and another 4 percent used the office vending machine at least once a week.

Although take-out sandwiches and other popular lunch items made with healthful ingredients, proportions and portions do exist, they are often hard to find, or in locations that are not conveniently close to the office. Many take-out or delivered lunches are oversized portions of foods high in fat and calories.

We tend to give the mid-day meal short shrift when it comes to eating more healthfully. March is National Nutrition Month, a helpful reminder that we should be more attentive to the nutrition choices we make, especially for lunch.

The following meal-in-a-salad contains a healthful combination of a whole grain, vegetables, beans and fish. It offers an interesting range of textures, colors and seasonings. The recipe provides enough salad for one entrée-sized lunch or two side salads to include at lunchtime.

Last-Minute Salad - Makes 1 serving.

1/2 cup canned tuna fish (packed in water), drained, or any leftover meat
1 cup chopped mixed raw vegetables (onion, celery, carrots, bell pepper, broccoli florets, etc.)
3/4 cup leftover cooked brown rice or other cooked whole-grain product
1/4 cup canned beans (any type), rinsed and drained
1-2 Tbsp. reduced-fat vinaigrette
1 Tbsp. plain non-fat yogurt
1/2 Tbsp. reduced-fat mayonnaise
1/4 tsp. dried parsley (or 1 Tbsp. chopped fresh) 1/4 tsp. dried chervil or cilantro (or 1 Tbsp. chopped fresh)
Salt and freshly-ground black pepper
In a medium bowl place meat, vegetables, rice and beans.

Lightly mix together with a fork until well combined.

In a small bowl, whisk together with a fork the vinaigrette dressing, yogurt, mayonnaise, parsley and chervil or cilantro.

Add the dressing to the bowl of salad ingredients while lightly tossing with a fork until the dressing is evenly distributed. Add salt and pepper to taste, if desired.

Cover and refrigerate 1 hour or overnight to allow flavors to blend.

Per serving: 386 calories, 6 g. total fat (1 g. saturated fat), 55 g. carbohydrate, 28 g. protein, 8 g. dietary fiber, 688 mg. sodium.