EMS Nutrition #6 – Healthy Lunch Recipes

February 6, 2012 § 1 Comment

As we discussed last week, lunches are an important way to make sure that you not only take in the portions of the food pyramid that you need, but also that you continue a day with strong food choices to help minimize the need and desire to snack.  Here are some great thoughts you should keep in mind when you are picking your lunch:


Sandwiches provide an opportunity to obtain two of the servings of whole grain, as well as a protein and vegetable. They are also a simple meal that can easily be eaten in the truck, or while staged at a post.  When making your sandwich choose a whole grain/whole wheat bread ensures that you are having a filling sandwich that provides long-lasting energy. When making the sandwich skip the condiments such as mayonnaise, butter, or cream cheese, and choose mustard, avocado, or olive oil dressing. Also, choose meats that are a lean cut. Some sandwich options include:

Turkey on whole grain with mustard and romaine lettuce

Nutella and banana on a whole wheat bagel


Salads, while harder to eat on the go, which we do so often during this job.  Salads provide an opportunity to get vegetables, meat, and fruit depending on the type of salad that you make/purchase. While the crunch of iceburg lettuce is nice, the darker, leafier lettuces are a better option that provide a deeper nutritional value. This leaves Romaine, spinach, and arugula as good salad options. For vegetables consider carrots, peas, and grilled eggplant. For a meat, consider shrimp and chicken as a topping. Use caution when adding a salad dressing. If you are like me, you find it easy to slather on the salad dressing, but this can add enough fat and calories to make the salad nowhere near as healthy. Your salad dressing should be oil based and only about 1 tbs worth.


While not the best meal to try to eat on the go or in between calls,  soup does provide an opportunity to get a large serving of vegetables and protein. Stew or chili is a hearty lunch choice that will keep you full all afternoon. Fill the soup with chopped carrots and beans for protein and add chunks of lean beef or turkey. Chicken noodle soup can also be a healthy lunch option, as long as you use low-sodium broth, a small amount of noodles and plenty of vegetables.

So, whether shopping at the store for lunch or eating on the go, consider your options as you choose what you want as your mid day meal.

Until next week!  Remember – follow me on twitter (@stickysidedwn)


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