Aug
14

Practical Pointers: Lunch

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“In the middle of the day, it’s too easy to grab a dull (and often expensive!) sandwich from the local deli or supermarket,” says Elaine. “I advise clients to add a bit more excitement to their lunch by bringing in their own or choosing something with a bit more imagination. Here are some ideas to try.”
Bring your own salad – salads provide the perfect opportunity to show a little imagination. As a base, always use green leafy vegetables such as spinach leaves, rocket or broccoli. Try a feta cheese, hazelnut and olive salad or grilled mackerel with spinach leaves and sun dried tomatoes to boost your intake of essential fatty acids (EFAs).
Make sandwiches with wholemeal bread – this type of bread is higher in fibre and provides a source of selenium and iron (try a wholemeal wrap with smoked salmon and a sweet chilli sauce for something different). Always garnish your sandwiches with extra salad to liven them up.
Try new sandwich fillers – go for a thin spreading of hummus with olives and watercress; red kidney beans mixed with tuna and fromage frais; or a blend of avocado, spinach and smoked salmon (put into a good blender and pulse it down to a smooth paste – add pumpkins for an extra kick of selenium).
Try baked potatoes – these are great if you’re feeling particularly hungry (have with tuna, sweetcorn and fromage frais or with simple baked beans for a quick meal with an iron boost).
See the next issue of the Newsletter for my practical pointers on dinners!

practical-weight-loss-baked-potatoe“In the middle of the day, it’s too easy to grab a dull (and often expensive!) sandwich from the local deli or supermarket,” says Elaine. “I advise clients to add a bit more excitement to their lunch by bringing in their own or choosing something with a bit more imagination. Here are some ideas to try.”

Bring your own salad – salads provide the perfect opportunity to show a little imagination. As a base, always use green leafy vegetables such as spinach leaves, rocket or broccoli. Try a feta cheese, hazelnut and olive salad or grilled mackerel with spinach leaves and sun dried tomatoes to boost your intake of essential fatty acids (EFAs).

Make sandwiches with wholemeal bread – this type of bread is higher in fibre and provides a source of selenium and iron (try a wholemeal wrap with smoked salmon and a sweet chilli sauce for something different). Always garnish your sandwiches with extra salad to liven them up.

Try new sandwich fillers – go for a thin spreading of hummus with olives and watercress; red kidney beans mixed with tuna and fromage frais; or a blend of avocado, spinach and smoked salmon (put into a good blender and pulse it down to a smooth paste – add pumpkins for an extra kick of selenium).

Try baked potatoes – these are great if you’re feeling particularly hungry (have with tuna, sweetcorn and fromage frais or with simple baked beans for a quick meal with an iron boost).

See the next issue of the Newsletter for my practical pointers on dinners!

Categories : Weight Control Tips

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[...] newsletter is full of tips and stories to renew your motivation for spring – advice on how to make your lunch healthier and even more inspiration to get you walking your way to fitness this [...]

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About Elaine

Elaine graduated from Trinity College with a B.Sc., (Hons) in Human Nutrition and Dietetics. She gained wide experience working as clinical nutritionist in several hospitals prior to establishing her first private dietetic clinic in 1992.

Private Practice Experience
Elaine has gained vast experience specialising in providing private individual dietetic consultations for her clients in her clinics for the past 17 years. In recent years, her main areas of interest are weight management, obesity, diabetes, heart disease and nutrition and gastro-enterology.

Elaine is an active member of the INDI and was chairperson of the Irish Nutrition and Dietetic weight management interest group from 2005 to 2007.

Dietetic and Nutrition Consultancy
Elaine has provided dietetic consultancy to a wide range of industries including private hospitals, hotels and catering companies. She has designed, piloted, implemented and coordinated workplace wellbeing programmes for several prominent companies and large international corporations.