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A Lot Of Nutrition
In A Little Brown Bag
BY THE AMERICAN
INSTITUTE FOR CANCER RESEARCH |
Bringing lunch from home is
a bargain in a bag easy on both your weight and your wallet.
Making your own midday meal gives you better control over portion
size, calorie and fat content, and at the same time provides
nutritional benefits that can even lower the risk of cancer and
other chronic diseases.
The most popular purchased
lunches to eat at the office are sandwiches, wraps and salads.
But they can be full of hidden fats and calories and poor nutrition
bargains. The only way to get a true bargain is to make your
own.
A good place to start with
your brown-bag lunch is the traditional, central item: the sandwich.
Since about 60 percent of a sandwich is bread, use one made of
a whole-grain flour. But just because bread is dark brown, don't
think this means it's a whole grain. Caramel color or molasses
is often added to bread to give it a deep color.
Whole grains, which are more
nutrient-dense than refined versions, are more fiber-rich and
filling than refined grains. They are rich in many health-protective
substances: antioxidants, phytochemicals, vitamin E, folic acid,
zinc, selenium and magnesium. When selecting a loaf of bread,
the ingredient label should list as the first item either "100
percent whole grain" or "whole" followed by the
grain used.
In choosing sandwich fillings
and considering an alternate to meat, remember that most cheeses
contain more fat per ounce than most meats. Consider a reduced-fat
cheese.
Sandwich fillings made with
soft cheese can also include vegetables or fruits, or both, creating
extra flavor, texture and nutrition, as do the following spreads.
Carrot
Spread
Chunky Cranberry Spread
Place cheese in a medium bowl
and allow to soften at room temperature. Mash and work with a
fork until texture is light enough to combine easily with other
ingredients.
*Using sour cream for the carrot
spread or milk for the cranberry version, gradually add just
enough liquid so cheese becomes soft and easy to spread.
Mix in remaining ingredients
for the spread of choice. Cover and refrigerate up to 2 days
ahead or let stand at room temperature 1 hour before serving
to allow flavors to blend and mellow.
Spread on slices of a whole-grain
bread.
Makes about 1 1/2 cups, or
1 tablespoon per average slice of bread.
Per serving (1 tablespoon)
of carrot spread: 31 calories, 2 g. total fat (1 g. saturated
fat), 2 g. carbohydrate, 1 g. protein, less than 1 g. dietary
fiber, 30 mg. sodium.
Per serving (1 tablespoon)
of cranberry spread: 36 calories, 2g. total fat (1 g. saturated
fat), 3 g. carbohydrate, 1 g. protein, less than 1 g. dietary
fiber, 29 mg. sodium.
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