Eating out can be a quick and easy lunchtime solution during busy workdays, but that convenience comes as a cost. Many fast food options are low in nutrients and high in empty calories. Luckily, a little planning goes a long way, and you don’t need to spend a lot of extra time planning and packing healthy lunches for work.
A salad or sandwich can be prepared in just a few minutes the night before. When preparing a salad, be sure to pack the dressing separately so the lettuce doesn’t get soggy! To make a healthy and filling sandwich, use hearty whole grain bread, and focus on combining a variety of vegetables with lean protein. And don’t forget to bring a snack, such as an apple, in case you become hungry later.
Here are some tips for low fat substitutes
Use this chart as a reference for selecting healthier food options when you’re eating out or preparing meals.
|
Choose… |
Instead of |
|
Water;coffee;tea or 100% fruit or vegetable juice |
Soda or fruit-flavored drinks |
|
Fresh fruit; dried fruit and unsweetened juices |
Sweetened canned fruits and juices |
|
Bagels that are 3½ in. or smaller |
Regular bagels |
|
Light margarine; fat-free cream cheese; jam or jelly |
Butter; full fat cream cheese or peanut butter |
|
Whole grain waffles and French toast |
Waffles and French toast made with white bread |
|
Salad with fat-free dressing on the side |
Full fat dressing on the salad |
|
Pasta salad made with low-fat dressing |
Pasta salad made with mayonnaise or cream dressing |
|
Lean meats; fish and tofu (3 grams of fat per ounce) |
High-fat and fried meats; bacon; poultry with skin; cold cut and oil-packed fish |
|
Steamed vegetables |
Vegetables in cream sauces or butter |
|
Fresh vegetables served with fat-free dressing; salsa or tofu dip |
Tempura or deep fried vegetables |
|
Broiled or poached seafood; shrimp; salmon; scallops; oysters or clams |
Deep fried seafood with high-fat sauces |
|
Cubes of low-fat cheese that are ¾-inch squares or smaller |
Slices of cheese |
|
Dips made of salsa; fat-free cottage cheese; hummus or low-fat salad dressing |
Dips made from regular mayonnaise; sour cream; cream cheese or cheese sauce |
|
Low-fat or skim milk |
Whole or 2% milk |
|
Low-fat yogurt or cottage cheese |
Regular yogurt or cottage cheese |
|
Muffins that are 2½ in. or smaller |
Large muffins; croissants; doughnuts; sweet rolls or pastries |
|
Unsweetened, whole grain cereal |
Sugar cereal |
|
Lean ham or Canadian bacon; vegetable sausage or bacon substitute |
Bacon or sausage |
|
Soups made with vegetable purée or skim milk |
Soups made with cream or half-and-half |
|
Sandwiches made with whole grain bread |
Sandwiches made with croissants or white bread |
|
Baked potato with low-fat or vegetable toppings |
Baked potato with butter, sour cream and bacon bits |
|
Low-fat ice cream; low-fat frozen yogurt; sherbet; sorbet or angel food cake |
High-fat and high-calorie desserts; ice cream; cheesecake; pie; cream puffs; large slices of cake |
|
Miniature meatballs made with lean turkey or beef |
Large meatballs made from high-fat meat with gravy or high-fat sauce |
|
Fresh vegetable spring rolls |
Egg rolls |
|
Low-fat popcorn that has 5 grams of fat or less per serving |
Regular popcorn with butter; potato chips |
|
Slices of cake that are 2 inches or smaller |
Large slices of cake with ice cream |
| Spreads for sandwiches |
Avocado Spread Dijon Mustard Olive Tapenade |
Material posted on this website is for informational purposes only and does not constitute a legal opinion or medical advice. Contact your legal representative or medical professional for information specific to your legal or medical needs.
