Eat This, Not That: Lunches on-the-go

CHICOPEE, Mass. (Mass Appeal) - Lunchtime can be a hectic time of day, before you grab a quick lunch-on-the-go, you'll want to make sure you're choosing the right foods!

Nutritionist Dr. Laura Hutchinson joined us to tell us which ones you should eat and which ones you should avoid.

SOUPS

EAT THIS:
Broth based
Fruit or whole grain crackers

NOT THAT:
Cream based
Saltines and oyster crackers

WHY?

• Hold the saturated fat and stock up on veggies!
   
• Add some fiber to your side dish and stay away from refined carbs full of empty Calories
   

SALADS

EAT THIS:
Olive oil and vinegar
Veggies, fruits, raw nuts and seeds, lean meat

NOT THAT:
Fat free dressing
Creamy dressing like ranch, blue cheese
Cheese, croutons, bacon bits, breaded chicken

WHY?

• Olive oil has great healthy fatys and vinegar is flavorful but very low Calorie.
   
• Fat free dressings are usually full of chemicals and added sugars and creamy dressings are high in saturated fats.Hold off the saturated fat and refined carbs. 

SANDWICHES

EAT THIS:
Pita pocket
Mustard (yellow or Dijon)
Lean deli meat chicken breast, hummus

NOT THAT
Bread or roll
Mayo or honey mustard
Salami, pepperoni, bacon, cheese

WHY?

• Save over 100 Calories!  Plus, if you have a whole wheat pita, you will add some fiber for fullness and health.
   
• Mayo has over 10g fat per serving and honey mustard has added sugar to make your blood sugar spike.  That can cause you to crave more sugar or get hungrier quicker.
   
• For meat salads like tuna or chicken, try using greek yogurt, cottage cheese or avocado vs. mayo for the creamy texture without the added fat!
   
• 2 slices of bacon or 1 slice of cheese can add over 100 Calories to your sandwich! Top with fresh veggies or fruit for flavor instead!